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

  • A. Strength Workout

    8 Sets of:
    3 Paused Bench Presses

  • Leuanveto Workout

    Weight or bw
    -free sets and reps

  • D. Body Armor Workout

    3 RFQ
    25 m DB Overhead walk R* @25kg
    25 m DB Overhead walk L*
    15 glute bridges @50kg
    0:20 L sits

    • one DB in overhead stance, rest second DB on shoulder

  • Competition Workout

    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps
    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
    Minute 2 – Handstand Walk x 15-20 Meters
    Minute 3 – Unbroken Double-Unders x 50 reps
    (yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

  • Friday Warm up Workout

    SKI
    1:00 easy @60-70% effort
    :30 moderate @75-80%
    1:00 easy
    :30 moderate/fast @80-85%
    1:00 easy
    :30 fast @85-90%
    then
    10+10 big arm circles (forwards/backwards)
    :30 tricep strech R/L
    30-50 single unders
    6-8 ghd sit ups
    6-8 push ups
    1 rope climb / 3-4 strict pull ups
    20-30 double unders

  • Deadlift 4 x 2 Strength

    Deadlift 4 x 2
    80 % 1RM

  • Competition Strength

    A.
    Every minute, on the minute, for 6 minutes:
    Full + Quarter Front Squat

    Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

  • Fitness Workout

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Back Squat x 8-10 reps @ 30X1
    Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
    Station 3 – Reverse Snow Angels x 15-20 reps

    B.
    For max reps/meters:
    2 minutes of Rowing for Meters
    Rest 60 seconds
    2 minutes of Box Jump or Step-Overs
    Rest 60 seconds
    2 minutes of Dumbbell Thrusters
    Rest 60 seconds
    2 minutes of Rowing for Meters

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    15 Jumping jacks
    8 Air squat + Twists
    4 Up&down dog

    2 rds:
    8-12 Jumping lunges
    6-8 Power snatch
    4-6 V-sit ups

    Mobility:
    - Lunge complex
    - Pigeon stretch
    - Couch stretch
    - Shoulders

    B.
    Pause Front squat:
    3-4x 6-8
    With 5s. pause (bottom)

    • Rest 2min. btw sets.

    • Ohjeistus:

    • Pidä käsipainot/kahvakuula eturäkissä. Pysäytä kyykky kyykyn ala-asentoon 5s. ajaksi.

    • Minimoi aika yläasennossa.

    C.
    For Time:
    3 rounds:
    24 Jumping lunges
    18 DB/KB Power Snatch (Alternate)
    12 V-sit ups

    • Ohjeistus:
    • Askelkyykyt hypyllä, 12+12.
    • Tempaukset vuorokäsin.
    • Etene reippaasti.

  • Competition Workout

    C.
    “Kill Cliff Granite Games Qualifier Week 3”
    Complete as many rounds and reps as possible in 17 minutes:
    50 Calorie Row
    50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
    50 Shoulder to Overhead (115/85 lbs)
    50 Box Jumps (24″/20″)