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

  • Rope climb Workout

    Complete as many reps as possible in 3 minutes of:
    Legless Rope Climbs to 15′ Target

    Rest 60 seconds until the running clock hits 4:00, and then…

    Complete as many reps as possible in 3 minutes of:
    Rope Climbs to 15′ Target (with legs)

  • 5/19/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 dips
    8-12 kbs
    12 du's or attempts

    Metcon/Metcon-comp(10)
    Elizabeth
    21-15-9
    Clean 135/95
    Ring dips
    mod as needed
    or
    The Ghost(24)
    6 rounds of:
    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute rest

    Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

    ft squat(10)
    3x2

    Finisher
    stretch and roll everything
    60 knee tap crunch

  • back squat wawes 3*(6-4-2) Strength

    back squat wawes 3*(6-4-2)

  • Getting Pushy - Day 3 - 18/05/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 reps of a :30 Push-Up Negative; rest 1:00-2:00 between reps.
    - Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).
    - Same idea as day 2, progress if possible (angle/weight).

    Muscle Endurance
    5 rounds, alternating between;
    10 x Supinated Grip Dumbbell Bench Press; rest :30
    10 x Body Row with pause at chest each rep; rest 1:30

    Trunk
    3 rounds, alternate between;
    :10-:20 Paralette Bottom Hold; Rest :30
    :30 x Paralette FLR Support Hold; Rest :30
    :30/side x Side Plank; Rest 1:30

    ??What??
    See or ask Ben for help!

  • Getting Pushy - Day 2 - 11/05/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 reps of a :30 Push-Up Negative; rest 1:00-2:00 between reps.
    - Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).
    - Same idea as day 1, progress if possible.

    Muscle Endurance
    5 rounds, alternating between;
    8 x Dumbbell Floor Press with pause in the bottom each rep; rest :30
    12 x Ring Row with pause at rings at chest each rep; rest 1:30

    Trunk
    3 rounds, alternate between;
    10-20 x Body Saw (feet on sliders/ball/rings); Rest :30
    :30/side x Side Plank; Rest 1:30

    ??What??
    See or ask Ben for help!

  • GymnasticsWod Workout

    5 Rounds

    -10m Handstand Walk/ 30sek Handstand Hold
    -30 DU/60 SU

  • Midline work Workout

    Backextension 3x20-30
    Weighted sit-up 75 reps
    (you choose weight, you can do it in several sets)

  • May Programming Outline Workout

    Main Lifts:

    Bulgarian Hip Hinge
    Push Ups (Incline / weighted)

    Bent over DB Rows
    Front Squats

    BB Hip Thrusts
    Scapular Pull ups progressing to Pull ups

    Benchmarking
    400m Curve (0.25)
    500m Ski
    500m Row
    Bottoms up KB Hold

    Skill Work
    Front rack position
    TGU components

  • 12 min EMOM ataskuulalla Workout

    min 1-4 5 x atlaskivi olan yli
    min 4-7 20 sec atlaskivi pito vatsan kohdalla
    min 8-12 5 x atlaskivikyykky kivi olkapäällä

  • 17.5.2017 Ke Perusryhmä PP Workout

    Penkkipunnerrus 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
    Lankkupenkki 3x6 (stopeilla)
    Pystypunnerrus 4x5
    Leuanveto (vastaote) 4x10-15