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

  • Saturday 13th April Weightlifting Workout

    Group DROM
    OH duck walks

    Snatch complex warm up:
    5rds
    3 muscle snatch + 3 snatch drop

    Snatch - 15mins to build to RPE8

    Snatch high pull + hang snatch (2s at bottom) + OH squat

    Clean and jerk complex warm up:
    3rds
    3 Muscle clean + 3 tall clean + 3 press in split

    Clean & Jerk - 15mins to build to RPE7

    3 Clean pull + hang clean (3s at bottom) + split jerk (3s pause)

  • 09/08/18 Workout

    Amrap 3 min
    18 cal row
    18 burpees over the row
    Max wall ball shots
    Rest 3'

    Amrap 3'
    15 cal row
    15 burpees over the row
    Max wall ball shots
    Rest 3'

    Amrap 3'
    12 cal row
    12 burpees over
    Max wbs
    Rest 3'

    Amrap 3'
    9cal
    9 burpees over
    Max wbs

  • 24.7.2018 Masters MM Workout

    Te veto + te 1RM
    1+1@95%
    1+1@90%

    Te -veto korokkeilta 3RM

    3@95%
    3@90%

    Voimatempaus 3x3

    Suorinjaloin mave 3x4

  • Ninjat 14-16v WOD Workout

    4 hengen joukkueissa:

    6 min AMRAP
    urheilja A polkee 8 cal assaultbikellä
    urheilija B on goblet-kyykkypidossa (kahvakuula)
    urheilija C seisoo kahvakuulat eturäkki pidossa (2 x kahvakuulat)
    urheilja D lepää
    Kun urheilija C on polkenut 8 cal, tulee vuoron vaihto.

    3 min lepo

    6 min AMRAP
    urheilija A soutaa 8 cal soutulaitteella
    urheilija B on tekee lateral box over kahvakuulat eturäkissä
    urheilija C on hollow pidossa kahvakuulan kanssa
    urheilija D lepää

    2 min lepo

    4 min AMRAP
    urheilija A vetää max reps vaakarengassoutua.
    urheilija B, C ja D ovat lankussa.

    Tulos: Cals + rengassoudut

  • TRIPLE AMRAP 12 MIN EACH Workout

    AMRAP 1
    12 cal AB
    8 TTB
    200 m run
    8 BS 75 kg

    Rest 6 min

    AMRAP 2
    12 cal row
    5 wall walks
    12 cal row
    10 Box step up 30 inch

    Rest 6 min

    AMRAP 3
    250m skierg
    10 GHD back extensions
    20 walking lunges
    10 GHD sit ups

  • Bench press waves Strength

    3 rounds 5-3-1 every 3 min

  • 15 min AMRAP: 3 Sumo Dead-Lifts (Rx: 185/115), 6 Ring Dips, 9 Toes-to-Bar Workout

    I did...
    SDL: 115# as Rx'd
    Tricep/Bar Dips (bc the manly men took all of the rings) + green (med) band
    Toes-to-Bar + my own personal mantra ("just don't dislocate your shoulder, PLEASE don't dislocate your shoulder, ...")

  • Cindy Workout

    AMRAP

    5 Pull-ups
    10 Push-ups
    15 Air Squats

  • Cindy Workout

    20 Minutes AMRAP of:
    5 Pull Ups
    10 Push Ups
    15 Squats

    This was not done RX.

    I had planned on taking a rest day today, but decided to meet friends tonight. Tonight I worked on strengthening my pull up by working the negative, while also throwing in a few regular pull ups. I also did most of my push ups on my knees, trying to work on keeping my elbows a little closer to my body (something that doesn't happen naturally and effects both my push ups and bench press). Surprisingly, my squats felt really good and strong; I've been practicing my movement and working on really stretching out my hips, daily...it's proving to be effective.

    My lats are officially blasted.

    BW: 129lbs

  • J.T. Workout

    21-15-9

    Hand Stand Push Ups
    Ring Dips
    Push Ups

    First attempt at HSPU (using a band). Managed to work through 17 - then had to go back to using a 28inch box-- need to work on that.