WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    30 pohjenousu
    30 vuorikiipeilijä
    30 sammakkopumppaus

    Ei aikaraja

  • Home WOD 03-04-2021 Workout

    A) NOTES
    - Metcon: Our conditioning work today is an alternating AMRAP of dynamic movement and a corresponding static hold of for the same muscle group.
    - Equipment: Medium weight, jump rope.

    B) WARMUP
    3 Rounds of:
    3 Shin Box + Forward Fold each
    6 Overhead Goodmornings
    9 Bodyweight Reverse Lunges each
    12 Scapular Push-ups
    Then: 30 Jumping Jacks, 30s High Knees

    C) "DR. EVIL"
    AMRAP 30
    10 Burpees
    30s RKC Plank
    20 Goblet Reverse Lunges total
    30s Wall Sit
    30 Double Unders
    30s Reverse Plank

    – Goal: Try to lower your heart rate on the static holds.

    D) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here.

    NO EQUIPMENT OPTION

    As above. Replace double unders with 20 seconds running on the spot!

  • Conditioning Workout

    4 rnds, 20s. each, 10s. rest b/w
    negative handstand
    high bar pull down with a band
    Bulgaria split squat L
    Bulgaria split squat R

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Every 3min x 8
    3 Power snatch @ 60-70%
    10 T2B
    12 DB box step over @22,5/15kg

  • Bodyweight stuff Workout

    30s. On, 30s. Off for 24min

    -Push-up
    -V-up/Tuck-up
    -Grass hoppers
    -Side over arch right
    -Mountain climbers
    -Side over arch left
    -Air squats
    -Plank

    For reps

  • Bodyweight leg strength Workout

    Speed skater squat
    5x5r/side (scale down as needed)
    Every set of 5/5 is followed by 5 Natural leg clenches as recovery/mobility.

    Then:
    Squat jumps
    5x3r 3s. pause at the bottom of the squat
    Go every 60s.

    Jump as high as possible.

  • Strength Strength

    Split Jerk
    5 x 2 @70% of 1RM from last week, every 90s.

  • Sprint Metcon Workout

    250m Row
    10 Rower over burpee
    1 round fat bar DT
    @ 25´s/17,5´s kg

    TC 3min

  • WOD Workout

    AMRAP 20:00
    5 burpees
    10 push ups
    15 box jumps

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 DB press

    Push press
    E2MOM x 5
    10 reps @ 55% 1 RM
    Weight stays the same throughout 5 rounds

  • WOD Workout

    For time;
    100 DB Walking Lunges total @22,5/15kg
    * Every time you break complete 10 Burpees.

    Goal: Complete big sets of at least 20 reps at a time.
    Time cap = 10:00
    Rx+: 27.5kg/20kg + 1-5 Muscle-ups instead of Burpees

    Extra:
    Hollow Rocks: 4 x 25. Rest 60s.