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

  • 12-17-15 Sprints (40yd dash) Workout

    40yd Dash - on turf - 12x40yds - range - 5.10 to 4.62 avg = 4.8

  • Metcon Workout

    • 7 Min AMRAP of:
    MB Wall Ball (9/6Kg) 3 reps
    BB Deadlifts (85/55Kg) 3 reps
    MB Wall Ball 6 reps
    BB Deadlifts 6 reps
    MB Wall Ball 9 reps
    BB Deadlifts 9 reps
    Etc.

  • Antti new years workout Workout

    17' am rap
    15 c2 bike
    5 c&j 60kg

    ****** 5' rest

    7' am rap
    25 du
    10 burped

    ****** 5' rest

    5' am rap

    8 kbs 32kg
    8 push ups

  • Elizabeth Workout

    3-3-3-3-3 power clean - 155 lbs

    then….

    “Elizabeth”
    21-15-9
    squat cleans (135/95)
    ring dips

  • Invictus October 20 2014 Strength

    Total 120 min
    2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
    mobility

    A.
    Every minute, on the minute, for 20 minutes:
    Minute 1 – Hang Snatch x 1 rep
    37.5 x 35 37.5 40 x 40 40 42.5 42.5
    Minute 2 – Snatch x 1 rep
    37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
    Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 2 reps @ 93-98%

    C.
    “The Quick and the Dead”
    Three rounds for time of:
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

    (Compare results to September 1, 2014.)
    Results: 6.04, 6.41, 7.59 = 20.45

    D.
    Three sets of:
    Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111 35 lbs
    Rest as needed
    Weighted Plank x 45-60 seconds 45 sec, 25 kg
    Rest as needed

  • Strength Strength

    90 min
    Warm up

    A. Skillwork: HSW practice for 10 min

    B. Hatch squat program week 6 day 2
    Back squat 4x62.5 4x65 4x65 4x65
    Front squat 4x45 4x47.5 4x52.5 4x52.5

    C. Weighted pull up 3x10 3x12.5 3x15 mmv

    Pull up for max reps 11 6 mv

    Skillwork: kipping pull up practice for 30 reps

    D. Apuliikkeet
    Hyvää huomenta 6x40 8x35 8x35
    Lantionnosto 3x8x60

  • Kotijumppa Workout

    Tutisevat jalat ja kädet, toimii siis :)

  • Lämmittelyt + 20 min amrap Workout

    askelkyykyt pienillä painoilla
    jalkojen nostot (vatsat)
    Punnerrukset kumppareilla
    "vatsalauta" 5 kierrosta 20 min

  • Mavea, ylätaljaa, keskivartaloa Workout

    Mavea, ylätaljaa, keskivartaloa

  • Fitness Workout

    A.
    Three sets of:
    Bench Press x 8-10 reps @ 2011
    Rest 60 seconds
    Supine Ring Row x 8-10 reps @ 2111
    Rest 60 seconds
    Bottom’s Up Kettlebell Squat x 5 reps each arm
    Rest 60 seconds
    Side Plank x 30-45 seconds each side
    Rest 60 seconds

    B.
    For time:
    Row 1000 Meters
    immediately followed by…
    Five rounds of:
    20 Wall Ball Shots (20/14 lbs)
    10 Ring Dips