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

  • 5.3.2019 Strength

    Front Squat 3RM

  • 4.3.2019 Workout

    90 minutes AMRAP, of basic endurance

    First 30 minutes:
    5+5 TGU
    10 x (1 power clean + 1 jerk)@70-80%
    20 Weighted sit up
    15 SLDL@same than c&j

    Second 30 minutes:

    Rowing

    Third 30 minutes:
    10 pull ups
    20 push ups
    30 air squat
    40 Dus´

  • 5.3.2019 Session One Workout

    5RFT
    22 Kettlebell Swings 24/16kg
    22 Box Jumps 24/20"
    500m row
    22 Burpees
    22 Wall Ball Shots 9/6kg

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Assault Bike 0:30 @ max Kcal
    Full and complete rest. Registra il numero di Kcal
    4 Interval of:
    Assault Bike ½ Kcal of 0:30 @ max effort
    Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
    Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
    primo.

  • 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.