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

  • Optional accessory Workout

    Optional Accessory:

    4 rounds, rest as needed:

    1) 3-7 Chest to Rings Pull-Up
    2) 5-15 Strict Ring Dip
    3) 15-25 GHD Sit-Up
    4) 5+5 Single Leg KB Deadlift

    RPE 4

  • 11/8/18 Workout

    Warm up(0:00-10:00)
    200 Meter Run
    Quad Stretch
    Knee to Chest
    Straight Leg Kicks
    Cradle Stretch
    Side Lunge
    Walking Samson
    Walkouts
    Walking Spiderman
    Bear Crawl
    Side Shuffle
    Straight Leg Bear Crawl 

    Mobility(10:00-12:00)
    Chest stretch- :30 sec per
    Child's pose- 1:00 min

    Skills/Teach(12:00-30:00)
    Hspu-stable base, neutral head

    Muscle up-lat engagement, hollow position-think toes in front on the kip.

    Kettlebell swing-straight arms, full hip and knee extension.

    Run through(30:00-35:00)
    1 mu/2 strict pull ups
    2 hspu/4 push ups
    4 kbs
    then partner goes

    Metcon(20)
    "Team Nate"
    Amrap 20
    2 mu
    4 hspu
    8 kbs

    Complete in teams of two, alternating rounds.

    Option one
    4 strict pull ups
    8 push ups
    12 kbs 70/53

    Option two
    4 strict pull ups
    8 push ups
    12 kbs 53/35

    Opt(12)
    5x100 shuttle
    1600m walk/run
    5x2 box squat
    1000m row

    Finisher
    30 scap push ups
    30 knee tap crunch
    30 cross crunch
    1:00 min samson per

  • Metcon Workout

    • 10 Round of:
    Toes to Bar 4 reps
    BB Power Clean (60Kg) 3 reps
    BB Push Press (60Kg) 2 reps
    BB Jerk (60Kg) 1 rep

  • AMRAP 15min Workout

    60 DU's
    30 Wallball
    15 Deadlift (110/75)

  • EMOM x10 Workout

    1.) HSPU x5
    2.) C2B x8-15

  • Weightlifting strength Strength

    • 12 Min EMOM of:
    BB Power Clean & Jerk 1 rep
    Start @ 65% of Clean & Jerk 1RM and add weight after no fewer than 2 good sets

  • Front squat Strength

    4x4 @80-85%

  • "Takomo Next level" Workout

    A.) HS walk rata / HS walk practise

    B.) Front Squat Heavy single x 5
    -korotellen, mikäli tuntuu hyvältä niin saa mennä uusiin maksimeihin
    -lepo vähintään 3 min toistojen välillä

    C.) EMOM 10
    Every minute:
    8 Lateral burpees over the barbell + 3 tng snatches 60/42,5kg
    -tavote saada tehtyä tämä 40-45 sekkaa joka kierros
    -skaalaa burpeiden määrää mikäli liikaa

    D.) Weighted GHD hip extension hold
    3x30s
    -rest as needed between
    .-kolmas viikko ja tässä lisää painoa viime viikkoiseen

  • WOD 061118 Workout

    Team of 2 partition work as needed
    50 C2B/ pullup
    100 Power cleans 60/40
    150 standard Push ups
    100 Alt. Pistols
    50 BBJO

  • WOD 021218 Workout

    For Max Reps
    1' HSPU
    30" rest
    1' KB American Swing 32/24
    30" rest
    1' T2B
    30" rest
    1' WALL BALL
    30" rest
    1'BURPEES