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

  • Monday 7th January Workout

    Monday
    Strength: 20 mins to perform
    Pull up programme week 4 (add a rep to each set)
    A 3rm strict press
    A 2rm push press/jerk
    A 1rm split jerk

    Wod: 7 min ascending ladder
    2-4-6-8-10 etc
    Thrusters@40/30
    BOB

    Strength: pull up programme we will be adding a rep to each set so if my max was 10 week 1 was 5-5-5 this week will be 6-6-6. On STOH aim to progress weight as you move to the next movement.

    Wod: don’t start off to fast , aim to maintain a fast pace , rather then start off fast and finish slow. Maintain around 75-85% of your max effort

  • Frantastic Workout

    21 Thruster (40kg)
    9 Ring MU
    15 Thruster
    15 C2B
    9 Thruster
    21 Pull up

  • Dopamine Workout

    5 Rounds, On the 5:00:
    20/14 Calorie Row
    20 x 10 Meter Shuttle Sprints
    20/14 Calorie Bike

  • 17/01/19 Workout

    WARM-UP

    A) 2 Rounds of:

    200m Row
    – Rest 30 Seconds
    200m Run
    – Rest 30 Seconds

    B) 20-16-12-8:

    Abmat Sit-Up

    10-8-6-4:

    Front Squat, with an empty bar

    STRENGTH

    Back Squat

    6 sets x 3 reps

    STRENGTH TIP

    Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

    WORKOUT

    10 Rounds For Time:

    5 Thrusters*
    5 Toes-to-Bar
    5 Burpees

    AX:45#/35#
    RX:75#/55#.
    RX+:95#/65#

    WORKOUT TIP

    AX – for masters athletes or novice athletes that want to move and have fun.

    RX – most athletes that have training experience and want a little push!

    RX+ – competitive athletes that want a little more dose of the good stuff.

    All movements should be unbroken! Scale load as needed.

  • Crosstraining Workout

    Partner wod:

    1000m row -> Patner hold Kb OH 12km

    2rounds:
    30m Tandem Lunges Walk
    8 BOB Syncro
    60m plates

    1rounds:
    50 synchro sit up ball
    50 synchro Pull up band
    1min synchro hold sit wall plate 20kg
    1min synchro hold pull bar
    60 jump over partner plank

    1000m run

  • Muscle & Power, AV2 Strength

    Deadlift 12-12-12 reps. Add weight for every set.

  • Hiihto lyhyt oukku Workout

    6km hiihto

  • Ninjat 14-16v WOD Workout

    5 kierrosta laatua

    3 tempo HSPU
    7 deficit tempopushups on parallets
    30 sec weighted hollow hold

  • Superkids 10-13v taito Workout

    -Muscleup progressioita renkailla

    *jalat maassa muscle up
    *hollow to muscle up (turnover)
    *kippi renkailla

  • 100 Burpee-pullup challenge Workout

    100 burpee-pullups for time