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

  • Bench press 101 Workout

    Monday 25th June 2018

    BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

    A1) Barbell Bench Press:
    3 x 8

    A2) Dumbbell Front Rack Step-Ups:
    3 x 8

    Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

    *Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 3 of 8

    20 Minutes or 5 Rounds Not for Time:
    30 metres each Single-Arm Overhead Kettlebell Carry (work up to a challenging load)
    5-10 Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises
    300 metres Jog

    Post work to comments.

  • Bitch Work 04122015 Workout

    3 Rounds

    Row 750m
    Rest 1:1

  • Rästi päivä Workout

    tule tekee väliin jääneet testit

  • Max power clean + deadlifts Workout

    255# power clean

    3x10 deadlifts @ 275

  • Step back lunge 3x20 Strength

    Lunge back step 3x20

  • Hard routine Workout

    130 min
    1.Gymnastics
    A. Butterfly pull up practice
    - 7 6 8 9 8 = 38 reps

    Hard routine
    2. Warm up & prep. for Winter war qualification event 4

    3.Winter war qualification event 4
    4 rounds for time:
    20 CTB
    20 BBJO
    Time cap: 16 min
    Result: 16.07
    179/188

    4.Strength
    Tabata sets:
    A. Banded lat pull apart
    B. Banded triceps
    C. Hollow hold
    D. DB press
    E. HS hold
    F. Arch hold

  • Man Makers Workout

    3 Rounds for time:

  • Rest Day Workout

    Time to reload!

  • Clean and Jerk Strength

    Superset with 30 double unders

  • Invisible-Fran Workout

    21-15-9
    Air Squats
    Push ups