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

  • Perjantai 17.8 Strength

    Pausing Overhead Squat
    Build to a Heavy Set of 2
    Pause for 3 seconds in the bottom of each repetition.

  • Extra Credit 16-08-2018 Workout

    5 Minutes of Light Foam Rolling After Class

  • A-Team Workout

    In teams of 2 or 3

    *50 Cal AB
    50 C&J 42,5/30 Kg

    40 Cal AB
    40 C&J 50/35 Kg

    30 Cal AB
    30 C&J 62,5/42,5 Kg

    20 Cal AB
    20 C&J 70/50 Kg

    10 Cal AB
    Rest of time 85/60 Kg*

    Timecap: (25 min if 2 ppl / 30min if 3 ppl)

    Result is amount of Heavy C&J

  • PRESS/ SUMO DEADLIFT Workout

    PRESS/ SUMO DEADLIFT

    Press (Slower Down-Faster Up Tempo):

    Fitness
    3 x 5 Linear Progression

    Start your linear progression light enough to add weight through 7 weeks.

    Performance
    3×8

    Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

    Sumo Deadlift (Slower Down-Faster Up Tempo):

    Fitness and Performance
    Heavy 5

    After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

    *Perform all sets of the Press, then move to the floor for the pulls.

    Post loads to comments.
    Exposure 1 of 8

    4 Rounds Not for Time:
    30-40 Second Single-Arm Overhead Kettlebell Hold, each side (work up to a challenging set)
    20 Second Tall Kneeling Pallof Hold, each side
    10 L-Hang Flutter Kicks, each leg

  • Shoulder press Strength

    4 x 12

  • Two-stroke pull Workout

    5 rounds:
    300-m run
    20 / 15-cal Assault Bike
    44-ft. sled pull

  • Tiistai 31.7 Workout

    “Jump City”
    For Time:
    1 Round:
    800 Meter Run
    80 Double Unders
    21 Hang Power Cleans (155/105)

    2 Rounds:
    400 Meter Run
    40 Double Unders
    15 Hang Power Cleans (155/105)

    3 Rounds:
    200 Meter Run
    20 Double Unders
    9 Hang Power Cleans (155/105)

  • //Go hard\\ "First Edition" Workout

    For Time:

    10 D-ball Over Shoulders 60kg/20kg
    20 GHD
    30 Burpee Over Box 24" / 20"
    40 Cal Row
    50m. OH walking lunges with two KB 20kg./8kg.

  • Adv. Class: EMOM 30 min Workout

    EMOM 30 min

    10 Pistols, alt
    20-30" HS hold
    2-3 corridor sprints
    15 KB Swings 24/16kg
    15 Sit-ups

  • Tisdag 14/8 2018 Workout

    B1: RDL 3x8-10
    1min rest
    B2: Hanging med ball hamstring curls 3x10 @2111
    1min rest
    B3: 1-arm DB rows/each arm 3x8-12 @1111
    1min rest

    B: 6rft
    7 goblet squats
    21 DU
    10m bear crawl