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

  • Couplet of: DL (6-10) and Ring Pushups (10-14) Workout

    Do a couplet of the two movements of Deadlift with medium to heavy weight and Ring Pushups.
    I do these as rounds and try to do the Ring Pushups immediately after the DL set. I take a minute or two break between rounds.
    Want to push the pace but still want to be fresh enough to maintain good form and to use medium to heavy weights.
    6-8 rounds is a good amount overall.

    Post WOD - 6 rounds of EMOM do 10 T2B. rest with whatever time is left in the minute.

  • EMOM x12 Workout

    1st: 10-15 GHD Sit-Ups
    2nd: 15-20 Hip Extensions

  • Keskiviikko 5.9 Workout

    Conditioning
    AMRAP 20:
    30 Overhead Squats (95/65)
    30 Box Jumps (24/20)
    30 Toes to Bar
    30 Calorie Row

  • Bike 90 mins Workout

    Biking outside for 90 mins

  • Deadlift 5rm Strength

    A: Snatch 8x1@heavy weight
    B: Deadlift 5rm
    C: Strict pull ups 3set
    D: SL Standing leg curl 2set
    E: SA Seated rows 2x12/arm
    F: DB biceps curls dropset

  • Row Workout

    Row

    6x12 minutes, rest 3 min

    Käytä sykemittaria. Koko soudun ajan souda 82-87% maksimisykkeestä.

    Tätä soutua EI VOI soutaa oikein ilman sykemittaria!

  • Muscle Snatch Strength

    Every 2 minutes, for 8 minutes (4 sets):
    Muscle Snatch x 1 rep
    (build over the course of the four set)

  • ''Back Squat 3-3-3+ & Elizabeth'' Workout

    Warm-up Drills (04.09.2012)
    Row 2 Minutes
    2 Rounds of
    7 x Deadhang Chin-ups
    7 x Push-ups (CFGS)
    10 x Hollow Rocks
    10 x Air Squats (Wall)
    -Shoulder Mobility
    -ITB/Hamstring Stretch
    -Sumo Squats
    -Calf Soleus Stretch

    ''Back Squat 3-3-3+'' (04.09.2012)
    Work through the following sets of Back Squats using the percentage based sets outlined below.
    IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

    5 x 40% 65
    5 x 50% 65
    3 x 60% 70
    3 x 70% 85
    3 x 80% 95
    3+ x 90% 110
    Achieved 3 + 9 @ 110lbs

    ''Elizabeth'' (04.09.2012)
    21-15-9 Reps for time of
    Power Clean (85lbs)
    Static Dips

  • Team Deadlift 1RM Strength

    2-person partner deadlift

  • Perjantai 22.9 Workout

    Start new round every minute.
    (add one burpee each round)
    The workout is over when you can't make
    it to the minute anymore.

    One bar over burpee
    One Power snatch 40/25
    Two Ohs 40/25
    -REST 5 Minutes-
    One bar over burpee
    One power clean 70/50
    Two front squats 70/50
    -REST 5 Minutes-
    25/20 Cal row
    25 Burpees
    25 Wall balls