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

  • Extra Credit 28-10-2022 Workout

    Banded Pull-Through: 100 Reps AFAP
    +
    Pick 1-2 from the list below
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Nickelback Workout

    [TEAMS OF 3]

    AMRAP 30:
    20 Double Unders
    4 Deadlifts
    3 Hang Power Cleans
    2 Push Jerks
    1 Rope Climb

    Barbell: (155/105)[70/48]
    Scaled weight (115/85)[52/38]

    • Switch After Athlete Clears Barbell

    *Score = Total Rounds + Reps

  • Main site Monday 221024 Workout

    Complete as many rounds as possible in 10 minutes of

    • 15 medicine-ball cleans
    • 10 toes-to-bars

    ♀ 14-lb ball ♂ 20-lb ball

  • Midline taser? Workout

    3 rounds, each round for time, of:
    4 Rope Climbs
    12 Burpee Box Jump Overs, 24/20 in
    36 GHD Sit-ups
    -if don't have proper climbing tech, practice the leg lock. see the video

  • Tiistai 25.10.22. BASIC Workout

    Treeni 1
    Warm Up
    With Cardio Machine
    3x40/20/10s , rest 20s bwn
    then band pulls + hip activation
    then some short barbell warm up of your choise

    Clean&Jerks(15-20 mins)
    build to heavy 2 reps, starting at light weight. Go every 1-2 min.

    Emom 9 / 3 min rest and 6 min emom same movements

    min 1 - Row or Air Bike x 20 seconds @fast pace
    min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
    min 3 - KB Swings x 8-12 reps

  • Kettlebell Workout

    Strength
    2 rounds of
    5/5 Halo
    10 Good Morning
    5/5 Single Leg Deadlift
    10/10 Single Arm Swing
    10/10 m heavy Front Rack Carry

    Wod
    Russian Swing – 20 reps
    Push Ups – 10, 9, 8, 7…1
    Repeat – 10 times
    Tc: 12’
    @24/16

  • Bench Press juggernaut 3 nr1 Strength

    A: 8x3 squat jumps
    B: Bench press 3x7
    C: Hang Snatch pull 4x2
    D: Incline leg press 3set
    E: Strict pull ups 3set
    F: Straight bar oh triceps extensions 3set

  • WOD: Deadlift - Wendler wk3 Strength

    Deadlift e3mom:
    1x5 @67-69%
    1x3 @76-78%
    1x1+ @85-87%

    Last set is AMRAP.

  • Torstai 27.10.22. BASIC Workout

    Treeni 2
    Warm Up
    2 sets
    1.5 min cardio machine
    20m bear crawl
    5+5m monkey crawl
    3 inch worm with push ups
    6 wall squat
    12 walking lunges
    15-30sec Active Hanging

    Gymnastic
    For Quality 15 minutes
    3-4 sets
    15-30 seconds of each hold and rest 20-40 sec bwn
    Ring Dip Hold
    Chin Over Bar Hold
    Wall Walk Hold
    Goblet Squat Hold

    Metcon
    15 min AMRAP
    6+6 single arm db snatch
    6+6 single arm db oh walking lunges
    6-12 push ups (depending your ability to do them, choose "harder" way to do them)
    12/15 calories of row/ski/run or 10/12 cal air bike

  • GYMNASTICS STRENGTH Workout

    3-4 rounds, minimal to no rest
    between movements, but rest as
    needed between rounds.

    1) 5 Wall facing hspu with slow
    descent
    2) 10 Ring rows (feet elevated) +
    15sec. hold with the last rep on
    each round (chest to rings)
    3) 10-15sec. L-St (anyhow)

    RPE 3+ to 4
    Tailoring Options:
    Wall Facing HSPU→ Pike Push￾Up or HSPU Feet on the Box