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

  • Core Tabata Workout

    of your choice.

  • Back Squat 5RM Strength

    Within 20 Mins find a back squat 5RM

  • Power Clean + Push Jerk Strength

    1RM in 15 mins.

  • OPTIONAL Workout

    10-30min easy pace machine/ run (recovery pace)

  • fight gone bad test WOD Workout

    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 9/6kg , 10 ft target (Reps)
    Sumo deadlift high-pull, 35/25kg (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 35/25kg (Reps)
    Row (Calories)
    Rest

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Skill: Hollow body Workout

    Progressions

    1. Hollow body
    1. Hollow body rock

    Use the 60 seconds table:

    • 3 x 10 s
    • 5 x 10 s
    • 3 x 25 s
    • 4 x 25 s
    • 4 x 35 s
    • 5 x 35 s
    • 4 x 45 s
    • 4 x 60 s
    • 5 x 60 s

  • High box jumps Workout

    Find the max height for the day

  • Raaka tempaus 5x3 Strength

    Raaka tempaus 5x3

    samat painot

  • Snatch 5x3 Strength

    Snatch 5x3

  • Skill: Pull-up Workout

    Progressions:

    1. Ring row / rows with rope
    2. Negative pull-up
    3. Chin-up (underhand grip)
    4. Pull-up (overhand grip)
    5. L-pull-up

    No kipping. Use the 5x10 table:

    • 3 x 2
    • 5 x 2
    • 3 x 4
    • 4 x 4
    • 4 x 6
    • 5 x 6
    • 4 x 8
    • 4 x 10
    • 5 x 10

    If you have spare time between this and the metcon, do some static holds chin over the bar.