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

  • 6/21/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    8 plyo
    6 dl
    4 jerk
    2 ttb-mod as needed

    Metcon/*Rx(18)
    1-10 progression
    clean and jerk 95/65-*115/85
    *ttb-mod as needed
    step ups /*box jumps 24/20

    @24:00
    work up to hvy clean in jerk in 8:00 mins

    Finisher
    30 cuff iso
    1 min chest opener per
    1 min low back smash
    60 rtw
    2 min hamstring stretch

  • Tisdag 18/9 2018 Workout

    A: In teams of three
    1500Meter Row
    120 Kettlebell Swings
    90 Jumping Lunges or Alternating Reverse Lunges
    60 Situps
    1500Meter Row
    120 Kettlebell Swings
    90 Jumping Lunges or Alternating Reverse Lunges
    60 Situps
    1500Meter Row
    Only one teammate working at a time, you may not begin the next movement until the team have completed the preceding.

    Or if you are alone

    For time
    2km row
    50 squats
    40 situps
    30 push ups
    20 Strict pull ups

  • Måndag 10/9 2018 Workout

    A: Back squat 3x5
    Moderate to heavy weight
    2-3min rest between sets

    B: For time
    100x BB lunges 20/15kg
    100x push ups

  • Lördag 8/9 2018 Workout

    A: Partner WOD
    Alternate rounds
    10 rft
    200m row
    10 power clean 60/40kg

  • Monday 25th June Workout

    Strength: 20 mins to perform 5x5 front squat (build weight each set) start first working set at roughly 70-75%1rm

    Wod: For Time
    30 Clusters@70/50

    Strength: 5 mins to build up to 70-75% then start working sets aiming to increase weight each round.

    Wod: fast singles , scale weight to keep Wod fast if needed.

  • Fredag 31/8 2018 Workout

    A: E2M for 12min
    1: Push press x5
    2: Max rep Strict pull ups / Toe assisted pull ups x6-8

    B: 6 rounds
    30 sec amrap:
    Deadlif 100/70kg
    30sec rest
    30sec amrap:
    Burpees
    30sec rest

  • Metcon Workout

    24 Min E6MOM of (ogni 6 min X 4 volte):
    Row 250 m sprint
    Ring Muscle Ups 7/5 reps
    Row 250 m sprint

  • Fredag 3/8 2018 Workout

    B: Back squat 3x5 @32x1
    3 heavy sets of 5
    Rest 3min between sets

    B: Strict pull ups 3xMax

    C: 9min amrap
    6 box jumps
    9 Dips
    12 RKB swing 32/24

  • Thrusters and muscle-ups Workout

    15-12-9 reps for time of:

  • 10/25/18 Workout

    Warm up(0:00-6:00)

    1 minute easy bike 
    10 Sit-ups 
    10 Push-ups 
    10 Air Squats

    :45 seconds medium bike 
    8 Sit-ups 
    8 Push-ups 
    8 Air Squats

    :30 seconds faster bike 
    6 Sit-ups 
    6 Push-ups 
    6 Air Squats

    Mobility(6:00-16:00)
    Couch stretch-2 mins per
    Pigeon-2 mins per
    Banded shoulder distraction-2 mins per

    Skills/Teaching(16:00-26:00)
    Sit ups -keep butt down.
    Bike-keep knees stacked over pedals to produce the most power.
    Med ball run- run as if you are falling forward, not bending at the hip.

    Run through(26:00-30:00)
    10 Sit-ups 
    5 Calorie Bike 
    50 Meter mb run

    Metcon(30:00-60:00)
    “Tin Man” 
    50 AbMat Sit-Ups, 25 Calorie Bike, 200m mb run 20/14
    40 AbMat Sit-Ups, 20 Calorie Bike, 200m mb run
    30 AbMat Sit-Ups, 15 Calorie Bike, 200m mb run
    20 AbMat Sit-Ups, 10 Calorie Bike, 200m mb run
    10 AbMat Sit-Ups, 5 Calorie Bike, 200m mb run

    Opt(12)
    6x40m sprint
    800m run
    3x6 rev fly
    3x3 muscle up/bmu or gym goat

    Finisher
    60 tucks
    60 bicycles
    30 scap push ups
    :60 sec chest opener
    2 min samson