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

  • Ninjat 14-16v WOD Workout

    5 rounds

    6 strict pull ups
    6 strict presses
    6 strict toes to bars

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 45 min
    BB x 2
    Squat - 670 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 100
    BCTB - 50
    HSW - 45 m

    Recovery
    Sleep 4/7
    Avg. 22:45
    Avg. 7 h 50 min
    EA 39 kcal/FFM

  • Metcon Workout

    • 20 Min AMRAP of:
    BB Clean & Jerk (60/40Kg) 10 reps
    C2B Pull Ups 20/15 reps
    MB Wall Ball (9/6Kg) 40 reps

  • Muscle & Power, AV1 Strength

    Back squat 2 RM, then 2 sets @ 60% (choose reps)

  • Main site Wednesday 200422 Workout

    10 rounds for time of

    ♀ 75 lb. ♂ 115 lb.

    If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

  • A. Primer Workout

    21-15-9 double DB power cleans 25kg
    50 DU after each round
    - directly into -
    21-15-9 double DB front squats 25kg
    50 DU after each round

  • 5/27/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    GRT(20)
    Run 20:00 mins or 2 miles

    Finisher
    50 crunches
    1:00 quad stretch

  • Tuplakiva Workout

    4 min AMRAP
    8 x käsipainotempaus
    16 x burpee

    Lepo 2 min

    4 min AMRAP
    8 x kahvakuula rinnalle veto + ylöstyöntö
    16 x kahvakuula etuheilautus

    Lepo 2 min

    4 min AMRAP
    8 x käsipaino etukyykky
    16 x käsipaino pystypunnerrus

    Lepo 2 min

    4 min AMRAP
    8 x käsipaino + kahvakuula thruster
    16 x käsipaino + kahvakuula askelkyykky

  • D1. Conditioning 1 Workout

    AMRAP 15:

    1 round Cindy
    1 Clean & Jerk 80kg

    • 5 min rest into part D2 -

  • Box P 02-04-2020 Workout

    STRENGTH
    1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
    - use a parallel box
    - use a wider than normal stance
    - Take 3-4 sets to build to work weight
    - Goal: 6 working sets with perfect mechanics and explosive drive off of the box

    2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
    - Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

    3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

    4) Air Bike Sprint: Max Calories in 1:00
    - Goal: All out Max Effort Sprint.

    EXTRA CREDIT
    Banded Glute Bridges: 3 x 25. Rest 60s.

    COOLDOWN
    - Foam Roll Hamstrings x 60s each
    - Active Straight Leg Raises x 20 reps each side.