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

  • Back squat Strength

    smolov week 5 day 3

    5@40-60kg
    1 @70-80-90-100kg
    10x3 @110kg

  • Back squat Strength

    smolov week 6 day 1

    2x5 @40
    5 @60
    3 @70-80
    2 @90
    5x7 @100kg

  • Box jumps and cleans Workout

    Complete as many rounds as possible in 7 minutes of:
    5 box jumps, 30 in.
    225-lb. cleans, 3 reps

    Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

  • 17.2.2014 Workout

    3 Rounds:

    50abmat
    50superman

    30 DU

    Strength
    Työntö 5*3

    Penkki 5*3

    2 Rounds:
    20 hollow rock (up, down, left, right)

    L-sit tabata (bar hanging & ring stand)

  • 18.2.2014 Workout

    30km RUN

    Gymnastic
    EMOTM for 10 min:
    Odd: 6 Pass Through, Even: 4 HSPU

    rest 5min

    5 rnds:
    25 DU, 10 GHD Sit-Up

    Mobility

    Squat jerking

    Strength& Conditioning
    3*max ring dip
    rest 5min
    Pull-upTabata
    rest 5min
    planche (up, down & sides)

  • CF LPR 140218 WOD Workout

    14min AMRAP of:
    * 5 T2B
    * 10 Burpee
    * 15 WB
    * 30s rest

  • Erg and a ladder of thrusters Workout

    15 min

    • 30 seconds Erg @ 90%
    • 1/2/3/4/5… Thrusters w. 2x24kg kb

  • mWod, Mobility project ep. 17 Workout

    Test: Wrist/Shoulder integration in the racked back squat bar (a broomstick will do)
    Mob: Spend 3 min each arm messing with the two position in the video.
    Re-test: Can you get tighter on the rack set up? Are your arms narrower? Are you doing less of the broken wrist limbo?
    Did your overhead snatch position change? Was it easier to “show” your armpits forward in the active shoulder position?
    Bonus: 2 x 1 min alternating end range Bulgarian? box lunges.

    http://www.mobilitywod.com/2010/09/episode-17-shoulders-and-the-back-squat-rack-and-darth/

  • Easywod 18022014 Workout

    Soutu 200m
    5 burbeeta
    15 kyykkyä

    5 kierrosta

    Pariwod, toinen huilaa kun toinen tekee

  • Open gym Workout

    Sändräppi:
    25 kottikärryllistä hiekkaa 100 metrin päähän paikasta A paikkaan B. Joka kärryn jälkeen 3 pull ups (strict), yht 75
    kahvitauko
    25 kottikärryllistä samalla kaavalla, kärryn jälkeen 10 push ups (kapea ote), yht 250.