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

  • Bench press Strength

    10 toistoa pitkästä aikaa

  • 2 Girls in 1 Night (Helen and Grace) Workout

    Nate and I teamed up for Barbells for Boobs. We had to do Helen and Grace back to back. We could tag in and out at anytime, but we both had to run the 400m in Helen. You could not start the KBS until both partners finished the run. When we finished helen, we went straight to Grace, no break.

    Helen= 3 Rds

             400m <a href='/journal/movements/1280'>Run</a>

         21 1.5 Pood KBS

         12 pull-ups

    Grace= 30 GTO 135lbs

    I think we did great. We finished in 5th place against around 22 all male teams,(there were some great female teams and combination male/female teams) and we were clearly the oldest pair there. NICE WORK NATHAN.

  • Aaaaand then find your 1RM DL Strength

    In the same 10 min timecap

  • Strength work Strength

    3-4 set, rest as needed, use AHAFA weights:

    1) 3 Front Squat
    2) 6+6 Lunge Press
    3) 10 Ring Row
    4) 15-25 GHD Sit-Up

  • Army Games 2107 event 1 Workout

    12 min amrap

    Partner workout - YGIG

    Score is total reps performed in total

  • Clean + 2 Front Squat + 3 Push Press Workout

    5x kompleksi: Clean + 2 Front Squat + 3 Push Press

  • Painonnosto 1 (työntöpainotteinen) Workout

    Työntöpainotteinen
    Toisto Harjoite
    1. 4+4 Takakyykky + niskan takaa vauhtipunnerrus
    2. 4+4 Etukyykky + vauhtipunnerrus
    3. 4+4 Tempaus nivusista + valakyykky
    4. 4+4 RV nivusista + etukyykky 4+4
    5. 4+4 RV nivusista + raakatyöntö 4+4

    6. 4+4 RV nivusista + työntö vasen+ oikea 4+2+2
    7. 4+4 RV polven yläpuolelta + etukyykky +työntö 2+2+4

    8. 4+4 Valakyykky + niskan takaa punnerrus kyykyssä tempausote
    9. 4+4 RV nivusista +polven yläpuolelta + työntö 2+2+4

    10. 4+4 RV nivusista + polven yläpuolelta + työntö 2+2+4

  • Metcon Workout

    16 Min E4MOM (ogni 4 min X 4 volte) of:
    Assault Bike 30/20 Kcal
    BB Power Snatch (40/30Kg) 15 reps

  • 3 rounds Workout

    3 Rounds:
    500 Meter Row
    12 Burpees
    21 Box Jumps

    • Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

    • The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and immediately moving with a purpose to start our burpees.

  • Aerobic work + JG + conditioning Strength

    Morning: 50 min cycling
    108/139
    17.1/39.5 min/km

    Afternoon: 150 min
    1.JG PP 28.9.2018
    A. Skill Work, 3 rounds:
    - 5 kick to split leg handstand in control
    - 10 meter lateral wall facing handstand walk
    B. Lateral wall assisted handstand
    5 x max effort hold, 60 s rest - 25 - 45 s/set
    C. Conditioning
    3 rounds:
    - 20 Wall facing shoulder taps
    - 20 TTB
    - 20 cal row
    Time: 14.25, rounds 4.30, 5.05, 4.50

    2.Own skill
    A. Butterfly pull up practice for 20 min
    B. HSW practice for 5 min

    3.Conditioning
    A. For 10 min @ 80% effort:
    5m HS Walk
    5 butterfly pull ups
    5m HS Walk
    15 Air squats
    Result: 3 rounds

    4.Strength
    A. 3 sets of:
    Strict Hspu + Amrap kipping w/ abmat
    Rest 90-120s
    Result: 1+20, 0+19, 1+15

    B. 3 sets of:
    8 reps Lat pulldown - 30 30 30 kg
    12 DB Front raises - 10 10 10 lbs
    15 DB Skull crushers - 20 20 20 lbs
    5 strict horizontal box assisted muscle ups