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

  • Main site Tuesday 200407 Workout

    5-minute AMRAP of

    • 30 double-unders
    • 20 jumping lunges
    • 10 pull-ups

    Rest 5 minutes

    Then, repeat the 5-minute AMRAP of

    • 30 double-unders
    • 20 jumping lunges
    • 10 pull-ups

    Share your at-home modifications and rounds completed in each AMRAP in comments.

  • Ninjat 14-16v Voima Workout

    3 rounds

    5 ring kip
    5 turnover feet on the floor
    1 min rest

  • Death by. Workout

    Burpees
    Jumping lunges
    Push ups

    EMOM
    1-2-3-4-5... as many rounds as you can within a minute, after failing, change the move

  • Box P 07-04-2020 Workout

    STRENGTH
    Split Jerks: 8 x 2 @75%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 8 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    4 Rounds of 40s on/20s off:
    1a) Walking Overhead Plate Lunges (45, 25)
    1b) Hand Release Push-ups
    1c) SDHP (75, 55)
    1d) Hang Power Snatch (75, 55)
    *Score = total reps
    - Goal: 10-15 reps on each movement

    EXTRA CREDIT
    Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

    COOLDOWN
    - Three-way Thoracic Spine Foam Roll x 30s each position.
    - Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • 5R X TIME Workout

    10 banded pull aparts
    10 squats
    10 sit-ups

  • WOD Workout

    Every 4:00 for 12:00 (3 rounds)
    5 DB deadlifts 50/35#
    5 DB hang cleans
    5 DB push press
    25/20 cal row

    Rest 5 mins

    Every 4:00 for 12:00 (3 rounds)
    15 Front squats 105/75#
    15 Cal row

  • Simo simputus Strength

    Simon kanssa reeniä

  • Running and Shoulder press Workout

    Juokse lenkki ja punnerra tangolla

  • Warm up and strentgh Strength

    Run 400m

    Then into
    3 rounds
    10 Good mornings
    10 goblet squats

    Deadlifts
    E2MOM X 6
    8 reps
    * Increasing weight from 2 weeks ago

  • Gymnastics + weightlifting + strength Strength

    AM: 25 min
    Running
    4 km
    HR 135/151
    6.26 min/km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Lifting warm up: Muscle snatch + Snatch balance
    3x3+3 @ light weight
    - 15 15 25 kg

    B. Every 2.5 min:
    Snatch from ground
    2x3 @ 42.5 kg
    2x3 @ 45 kg
    1x3 @ 47.5 kg

    3.Strength
    A. 4 sets:
    Ring dips + Hold at bottom 4 x Tough + Max
    - 7+15, 6+15, 5+15, 4+15 s.
    8-12 Seated DB Press
    - 20 lbs

    B. Core
    - Not done