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

  • 23.3.2019 Masters SM Workout

    Eilinen/lepo

  • Burpee Challenge Day 12 Workout

    12 Burpees.

  • 100 Burpee Challenge Day 12 Workout

    100 Burpee Challenge Day 12 = 12 burpees

  • Thump Workout

    Pre-WOD: 5 X 2 Front Squat (195# max)

    WOD: 10 Rounds For Time:
    -5 Thrusters (135/95) 115#
    -5 T2B

  • Diane Workout

    Diane (Modified 205 instead of 225)
    For Time:
    21-15-9 of:
    Deadlifts @ 205#
    Handstand Pushups

  • Kelly Workout

    “Kelly”

    4oom Run

    30 Box Jumps 24/20

    30 Wallballs 20/14 (MOD 10# wall ball)

    5 rounds

    Last time I used an 8# WB, went to 10# this time. Added 28 seconds.

  • Run-9miles Workout

    Dahlia, Territorial, Mulino

  • Helen Workout

    3 rds
    400 m
    21 kb swings 1.5 pood
    12 pull -ups

  • TTP Strength week 1 Strength

    90 min

    1.Strength
    A. Overhead squat – 4 x 3 @ AHAFA, tempo 21X1, rest 3m between sets.
    30 35 35 35

    B. Alternate:
    B1. Back squat - 4/3/2/4/4 @ 80-85%, tempo 20X1
    70 70 75 70 70 kg
    B. Shoulder press – 4 x 5 @ AHAFA
    30 27.5 27.5 30 kg

    C. Rotate C1 / C2 / C3 for 3 rounds
    C1. Single leg KB deadlift – 8/side @ AHAFA, tempo 2010, rest 90s
    16 16 16 kg
    C2. Bulgarian split squat – 8/side @ AHAFA, tempo 2010, rest 1m
    30 30 25 lbs
    B3. Single arm KB overhead carry – 20m/side @ AHAFA, rest 90s
    12 16 16 kg

    2.5 min AB

  • Jacked gymnastics Workout

    60 min

    1.Jacked gymnastics
    A. Ring Muscle-up Threshold
    - Ring Swings (5 x 5)
    - Ring Muscle-up Pull & Transition Drill (5 x 5)
    - Kipping Ring Muscle-ups (5 x 1 attempts)
    If you can already do 1 rep, go for 2 or 3 and hit a PB.
    Results: 1 1 2 2 2 reps :)

    2.Mobility
    2 rounds:
    - 30s top of crab extension rocks with 180 external rotation
    - 10s rest to shake out arms
    - 30s top of crab extension rocks with 90 external rotation
    - 10s rest to shake out arms
    - 30s top of crab extension rocks with neutral hand placement
    - 60s rest
    3 rounds:
    - 30s standing active shoulder extension
    - 30s rest