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

  • Gymnastics Strength EMOM 12 week 2 Workout

    EMOM 12

    Min 1: Strict chin-up 6-9 reps (tavoite UB) + 1 rep viime viikkoon
    Min 2: 9 sec hollow hold + 9 v-ups + 9 sec hollow hold + 1 sec viime viikkoon
    Min 3: Strict Ring dip complex 3 sec pause ylhäällä + 3 sekkaa jarruttaen alas + 3 sekan pause pohjassa 4-5 reps

    -Pieni progressio viime viikkoiseen

  • All in Workout

    2 Mins on: 3 off ( 6 Intervals)

    A. 20/15 Cal Row
    Max clean and Jerk 50/35kg (should be light and mostly touch and go)

    B. 14 dumbell snatches 22.5/15kg
    Max Burpees

    Short intervals, Push hard on each! Post total reps.

  • Snatch 5-4-3-2 Strength

    Snatch
    5-4-3-2
    Daily max but no fails. No need to be TNG but we are looking for squat snatch.

  • 4 rounds, 20min EMOM Workout

    4 rounds, 20min EMOM:

    1) 1-3 Rope Climb
    2) 30-50 DU
    3) 10m Front Rack or Overhead KB Walking Lunges, AHAFA
    4) 10 DB/KB Thruster, AHAFA
    5) 10-15 Burpee

    Scale if needed. This can be quite demanding, but it should not be an all out effort.

  • 20min EMOM: Workout

    1) 20m Farmers Carry
    2) 10-30 Wallball

  • What's your Fuel Total Workout

    MVMT PREP
    Foam roll quads, hip flexors, lats
    Lizard stretch TSpine opener
    Dynamic across floor warm up.

    (10)

    The Short Burst
    1 min Pull Ups (If more assistance needed than single green band, switch to TRX rows)
    1 min Rest
    2 min Push Ups
    1 Min Rest
    3 min Squats
    1min Rest
    4 min sit ups + hollow rocks + V-ups (switch as much as you want)
    (13min)
    ----------------- 3min Recovery/switch over time -----------------
    The Long Haul
    3 Min Max meters Row
    1 Min rest
    3min Max meters Ski
    1min Rest
    3min max Curve (convert miles to meters
    1min rest
    1min Plank (everybody in long haul together at end)
    (13 min)

    Trainer Notes: 2 separate groups. Half the class starts on The Short Burst, other half on The Long Haul. F1 Running Clock; calculate time for Short burst, have long haul watch own time.
    SCORE:
    - Short Burst: Total Number of Reps
    - Long haul: Total Number of Meters
    SCORE IS METERS + REPS

    (35)

    End of class challenge
    Max OH plate hold RX: 25# F / 45# M
    Once you fail... max wall sit
    Once you fail max plank.

    (5)

  • Overhead squat technique + lifting Strength

    Technique +
    Find heavy 3 of the day

  • Barbell work Workout

    For time:

    10-8-6-4-2
    Shoulder to Overhead 50/30kg

    2-4-6-8-10
    Hang Clean 50/30kg

  • Team WOD Workout

    In Teams of 4: ( ideally 2 males + 2 females)

    Mins 0-10: Find Snatch 1RM ( 2 bars allowed. Score is Total KG's)

    Mins 10-20: 10 min AMRAP Thrusters ( 40/30 KG) 2 Athletes can work 2 rest. Score is total reps from both bars.

    Mins 25-35: For Time: heavy partner "Randy" 40/30kg ( 75 snatches for time between each pair) post total time it takes for both pairs. 2 athletes work 2 rest!

    Note: 3 part workout. Post scores in comments!

  • 10 m. Pull ups, C2B or MU Workout

    EMOM 10 minutes:
    1-10 Pull Ups

    Choose a rep number and version of the exercise you are comfortable with and can keep doing through the whole workout.

    Advanced:
    EMOM 12 minutes:
    1-10 Bar Muscle Up or Chest to Bar Pull Ups

    Bar muscle up only if without assistance.