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

  • Jacked gymnastics Workout

    80 min

    1.JG PP 1.-2.8.2018
    A. Warm up
    - 2 minutes of front support walks

    B. Push / Pull Strict Strength
    3 sets of:
    - 20 l-sit raises over ball
    - 10 headstand pike presses

    3 sets of:
    - 16 scaled archer push-ups
    - 20s closed tuck front lever

    3 sets of:
    - 20s l-sit hold
    - 10 winging pull-ups

    3 sets of:
    - 10 support swings
    - 10 bottom of dip swings
    - 20s closed tuck front lever

    Sets do not need to be unbroken but you shouldn't be resting longer than 30s before going again.

    C. Mobility
    2 rounds:
    - 10 x passive ankle rotations in each direction on both feet (40 reps total)
    - 10 x active ankle rotations in each direction on both feet (40 reps total)
    - 60s seiza
    - 90s weighted ankle dorsiflexion on each side
    - 20 alternating side to side squats

  • Hour with Bar Workout

    1-10min 5 power snatch + boksille askellukset
    10-20min 5 ohs + boksille askellukset
    20-30min 5 push press + boksille askellukset
    30-40min 5 front squat + 3 punnerrusta

    40-50min 5 power clean + 3 punnerrusta

    50-60min 5 thruster + 3 punnerrusta

  • Extra Credit 09-09-2018 Workout

    Superset of:
    – Double Leg Banded Leg Curls: 3 x 50. No rest.
    – Russian Twists: 3 x 30. No rest.

  • 6 rounds for quality w/15kg vest Workout

    8 ghd sit ups (to paraller)
    8 ring push ups
    5 chin ups
    8 box jumps @60cm

  • 21-15-9 T&B Workout

    21-15-9
    KB Thrusters @16kg
    Burpees

  • 3x5 Front Squats, 1x20 Back Squat, and "Nicole" Workout

    3x5 Front Squat: 95-115-125lbs
    1x20 Back Squat: 95lbs

    I need to work on keeping my core tight and my knees out (my left leg swoops a little bit as I get heavier). Other than the slight knee issue, my squats felt really good. This is a PR for me, but I feel like I'll be able to go heavier next week. :)

    "Nicole":
    20-Minute AMRAP of:
    400M Run
    Max Rep Pull Ups

    My pull-ups were...sad, but the runs felt really good. I wore Zoot Compression socks for the first time and LOVE them!!! I really feel like they helped with my runs...my legs felt really good. I also think this was a really good met-con to follow up our squats.

    BW: 130lbs

  • Basic Strength Training Workout

    75 Push Ups

    200 Sit-Ups

    5 Minute Plank

    Twice a day, 12 hours apart to enhance muscle recovery

  • "Cindy's child" Workout

    12:00 AMRAP

    5 Strict Pull-ups
    10 Deficit Push-ups on Dumbell
    15 MedicineBall Squat, 12/9kg

  • Powerclean+Frontsquat-1+2x5 Strength

    -Every 90sx5

  • Cindy Workout

    "Cindy"

    AMRAP in 20 min

    5 Pull-ups
    10 Push-ups
    15 Squats

    16 rounds + 5 pull-ups + 2 push-ups