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

  • 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

  • BENCH PRESS - STADIKKA (5X12) Strength

    BENCH PRESS (50-80kg) vitosia 12 settiä.

  • JATKO: RRV korokkeella, ei jalkoja Strength

    Raaka rinnalle veto korokkeella, ei jalkoja

  • 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

  • 6 rounds for time: AirBike / T2B Workout

    6 rounds for time:
    • 12/10 AirBike calories
    • 10 Toes to Bar

    Goal: 11 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

  • JATKO: korokeelle tempaus Strength

    korokeelle tempaus