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

  • Extra Credit 19-03-2020 Workout

    Banded Row from a Plank: 4 x 8-10 each. Rest 60s.

    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • 28.2.2020 Workout

    For time:

    Row 1000/900m
    16 GTOH 50/35kg
    Row 750/700m
    16 GTOH 50/35kg
    Row 500/450m
    16 GTOH 50/35kg

  • Gymnastics Workout

    pistol squat!

    Warm up:
    1' su 1' juming jack 3x
    10 DU 10 juming with knee
    10 squat 10 jumping with foot

    10 squat progression
    5 ' streching

  • Overhead squat 5 x 5 Strength

    Valakyykky 5 x 5

  • BBC Weightlifting - Max out Workout

    A) Snatch

    Snatch 1RM of the day

    B) Clean & jerk

    Clean and jerk 1RM of the day

  • Conditioning 21-03-2020 Workout

    30mins work:
    60m Farmer Carry - AHAP
    60m Sledpush - AHAP
    60m DB Walking Lunges - Moderate weight
    20 D-Ball, Stone or Sandbag to Shoulder

    • Do in any order and split as needed.
    • Once you have completed one round of each, start the next round and just continue working for 30mins

  • Extra Credit 18-03-2020 Workout

    Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

    Foam Roll Lats x 60s each side

  • 3/30/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    WRK(26)
    Complete the following circuits in each set:
    WRK 8:00 REST 1:00
    7 bent over row/ring row/pull up
    7 sit ups
    28 jing jangs(5yd suicide)

    WRK 8:00 REST 1:00
    7 hammer curls
    7 body saws
    28 jump rope

    WRK 8:00 REST 1:00
    7 push ups
    7 russian twist
    28 dumbbell hopovers

    Finisher
    1:00 chest opener
    1:00 butterfly stretch

  • Metcon Workout

    • 14 Min AMRAP of:
    Ring Muscle Ups 7/5 reps
    MB Wall Ball (9/6Kg) 50 reps
    Double Unders 100 reps

  • Gymnastics Workout

    Handstand!

    warm up: ZOO walking
    5 ' core

    Handstand progression with wall
    2*10" to lay
    2*10" diagonally to lay
    2*10" handstand to back
    2*10" handstand to abs
    2*10" handstand with bend

    WOD:TEAM:
    wheelbarrow with partner 15m
    handstand with bend or wall until partner do 10 push up after change