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

  • Bar muscle ups, Cleans and lunges Workout

    20 min amrap

    Use 2x22.5kg dumbbells for the cleans and lunges - Score is the total amount of reps performed - each meter of the lunges counts as a rep

    Scaling

    • Use lower weighted dumbbells if needed
    • If muscle ups is not possible or will "break you", do strict pullups/c2b instead

    Times to beat

    Beginner athlete: 2 rounds and 17reps
    Average athlete: 3 rounds and 25reps
    Advanced athlete: 4 rounds and 33reps
    Elite athlete: 6 rounds and 7reps
    Regional athlete: 6 rounds and 24reps

  • Press - Deadlift Workout

    Monday 22nd January 2018

    PRESS

    1-1-1

    DEADLIFT

    1-1-1

    Warm up and spend about 10-15 minutes on each lift, working up to a heavy single for both. If you’re feeling good, then plan to attempt a new 1RM. If not, aim to get to around 90% and leave it there.

    Post loads to comments.

    For Time:
    21-15-9
    Pull Ups
    Burpees

    Get ready to get uncomfortable today. This should hurt a bit. It’s sort of a play on bodyweight “Fran.” Scale as needed to allow for a fast effort. Scale volume on both movements and/or to Jumping Pull-Ups as needed.

    Post time and Rx to comments.

  • DB Snatches and Bar Muscle ups Workout

    For Time

    • 50 Alternating DB Snatches 22.5kg
    • 10 Bar Muscle ups

    Rest 5 minutes and repeat

    *Score is total time, minus the 5 minute break

    SCORES TO BEAT PER ROUND

    Beginner athlete: 7min 11sec
    Average athlete: 5min 59sec
    Advanced athlete: 4min 47sec
    Elite athlete: 3min 36sec
    Regional athlete: 3min 7sec

  • Muscle-ups, thrusters and rowing (main site Monday 180115) Workout

    For time:

    Men: 75 lb.
    Women: 55 lb.

    If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

  • OHS Strength

    Build to a Heavy Set of 3 (Not max)

  • Accessory work Workout

    Accumulate 75 Weighted Hip Extensions (15/10kg)

  • "EXTRA" Workout

    3 Rounds:
    Ring Muscle ups:
    40% of Max Unbroken Muscle-ups
    30% of Max Unbroken Muscle-ups
    20% of Max Unbroken Muscle-ups
    *Rest as little as needed between unbroken sets,
    and rest 2:00 between rounds

  • EMOM x12 Workout

    On the Minute x 12 (3 Rounds)
    Minute 1 – 3 Reps @ 79%
    Minute 2 – 2 Reps @ 84%
    Minute 3 – 1 Rep @ 89%
    Minute 4 – Rest

  • Sekopäinen setti parijumppaa Workout

    In teams of 2

    AMRAP 24

    Alternate / vuorotellen:

    10 Burpees
    10 KB Goblet Squats (20 / 28 kg)
    10 Ring V- outs

    Määrä on tiimin yhteismäärä eli helpomman kautta <3 <3 Sekopäiset parit taas :)

  • PEP(PER) IN YOUR STEP IN THE WEST Workout

    MVMT

    Eagle kicks
    Scorpion kicks
    Beast torsion
    Beast reach + beast front step
    Hamstring to squat

    X3
    Squat 5
    Push up 5

    10min

    5 Push ups weighted
    10 Kbell DL
    15 Sit ups
    20s to Plank RKC

    X 10min

    Ghost Peppers

    45/15 - 6
    35/15- 4
    25/15 - 3

    Landmine rotational twists
    Hamstring TTC runners
    Plate burpee jumps
    Alternating kettlebell tactical lunges
    Curve
    Thrusters  

    X 20min

    Double unders 10/9/8/7/6/5/4/3/2/1
    +
    Hollow rocks  10/10/10/10

    X remaining time