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

  • Squat clean Strength

    4 x 4 reps

  • 19.2 Workout

    Beginning on an 8-minute clock, complete as
    many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans (weight #1)
    25 toes-to-bars
    50 double-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans (weight #3)
    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans (weight #4)
    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    RX’D LOADING
    Rx’d: (Ages 16-54)
    Men squat clean 135-185-225-275-315 lb.
    Women squat clean 85-115-145-175-205

  • Muscle & Power, YV1 Strength

    Weighted Pushups 5-5-5 reps, then max reps without weight.

  • 2/28/19 Workout

    Warm up (0:00-8:00)
    5x100m Rowling
    Penalty=tuck jumps
    then
    10 active dive bombers
    10 inchworm

    10 active spiderman
    10 sl dl

    10 active samson
    10 plyo

    barbell warm up

    Mobility(10:00-15:00)
    1:00 min hamstring stretch
    :30 sec chest stretch

    Weightlifting(15:00-25:00)
    Week 4-deload strict press

    Fittrain(20)
    10-8-6-4-2-4-6-8-10
    step ups-challenge up box jumps
    10m sprint
    med ball sit ups 16/12-challenge up 20/14
    cal row

    Opt(12)
    1600m walk/run
    tabata airdyne
    5x5 back extensions

    Finisher
    30 t-raise
    15 side plank punch through
    1:00 min shoulder distraction per
    1:00 min plank

  • Kalapeli Workout

    Kalapeli soutulaitteella

  • Extra Credit 03-03-2019 Workout

    Single Leg DB RDLs: 3 x 10 ea. Rest 30s.

  • 020319 Strength

    Narrow grip bench press 3x5, 2x4

  • Conditioning Workout

    With a running clock in teams of 2:
    0:00-10:00
    200 Meter Run / 250m Row
    12 x USA Swing @32/24kg
    – One athlete completes a full round at a time
    12:00-22:00
    200 Meter Run / 250m Row
    6 Hang Squat Snatch @42.5/30kg
    – One athlete completes a full round at a time
    24:00-34:00
    40m Farmer Carry Intervals @ heavy!
    – One athlete completes a full round at a time
     Rx+: @52.5/35kg, end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups

  • Fredag 1/3 2019 Workout

    A: E2M for 18min
    1: Practice Nose to wall handstand hold foot taps
    2: practice Rope climb technique
    3: practice single leg squats

    B: “Baseline+”
    500m row
    40 squats
    30 sit-ups
    20 push ups
    10 pull ups
    20 push ups
    30 situps
    40 squats
    500m row

  • Strength Workout

    • 8 Min EMOM of:
    BB Shoulder Press
    70-75% 5RM 2 reps