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

  • EMOM 10 min Workout

    EMOM 10 min
    10 burpees

  • Weightlifting Strength

    behing the neck split jerk

    build upto a heavy double

  • WOD Workout

    4 rounds for max reps:

    1min squat clean thrusters 155/115lbs
    1min double unders
    1min rest

  • Monday 19th February 2018 Strength

    Strength

    EMOM for 10min:

    1 power clean + 1 Squat clean

    advanced: increase weight each round

    intermediate: RPE 7-8

    Beginner: empty bar or light weight

  • accessory wod Workout

    3 sets for quality:
    10 Dumbbell Lateral Raises, slow and controlled
    10 Dumbbell front raises, slow and controlled
    10 Rear Delt flys, slow and controlled

    Then
    4 sets for quality:
    8-10 Dumbbell upright rows @ 3121 Tempo
    8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
    8-10 Tempo Bicep Curls, 3 ct eccentric

  • Fredag 2/3 2018 Workout

    A: E2M for 12min
    1: Turkish Get-Ups x 2/each arm
    2: Double-Under Practice x 60 seconds

    B.
    For time:
    50 KB swings
    40/30 Calories of Rowing
    30 Wall Balls
    20 V-Ups
    10 Strict pull ups

  • OH Squat Workout

    OVERHEAD SQUAT
    10-10-10

    Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

    Post loads to comments.

    For Time:
    9-15-21
    Bar-Facing Burpees
    Overhead Squats 40/30
    Post time and Rx to comments.

  • air squat helvede :Froning Workout

    3 RFT
    15 Strict pull-ups
    30 shoulder press 40kg.
    100 air squats

  • Jacked gymnastics + strength Workout

    110 min

    1.Skill
    A. Ring MU practice for 45 min
    - Progressions
    - MU 1 1 1 1 2 2 2 reps
    - MU from ground, jump to rings 1 1 1 1 reps
    - Total of 14 muscle ups

    2.Jacked gymnastics
    A. Strict HSPU
    4 rounds:
    - 40s max effort box assisted strict HSPU > 20" box
    10 6 5 6
    - 40s recovery pace PVC strict press

    B. TTB Skill Work
    Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (5 x (3+3+3+3))
    - Done

    3.ATP strength

  • Jacked gymnastics + ATP Workout

    120 min

    1.Jacked gymnastics
    A. Foundational Development
    3 rounds > 2 rounds
    - 15 reps LYTP - this week hold small fractional plates in your hands >
    0.5 kg
    - 15 scap push-ups
    - 15 scap pull-ups
    - 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
    - 1 unbroken round of Gymnastics Swimming
    - 8 Jefferson curls > 8 kg

    B. Core Conditioning
    12 minute running clock:
    - 15 tuck hollow rocks
    - 10s rest
    - 15 supermans
    - 10s rest
    - 20 reps seated pike leg raises
    - 10s rest
    - 40 supine heel touches
    - 60s rest
    Result: 2 rounds + 50 reps

    2.ATP workout