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

  • OPT Workout

    A. 10' EMOM
    even - 5 HSPU
    odd - 8 T2B

    B. 10' EMOM
    even - 30 dubs
    odd - PC TnG x 5 moderate weight
    +
    15 min AMRAP
    500m row
    50m bear crawl
    30 C&J, 95#, add 20# every round

    A. Completed as Rx'd
    B. Completed as Rx'd
    +
    2 + 5 C&J @ 135#

  • Day 36 Workout

    10 minutes of Turkish get-ups. Alternate arms each attempt..

    then

    “Groundhog”

    14 min AMRAP
    1 burpee, 1 pull-up, 1 T2B
    2 burpees, 2 pull-ups, 2 T2B
    3 burpees, 3 pull-ups, 3 T2B, etc…..

    I did 8 rounds plus 9 burpee, 9 pull up, and 5 T2 B

  • 1/11/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    WRK(24)
    WRK 3:00 Rest 1:00 x6
    12 single arm dumbbell hang to overhead
    6 burpees(tempo-3 seconds on the down portion of the push up)
    12 jing jangs(5yd suicide)
    6 db upright row(tempo-3 seconds on the down portion of the row)

    Finisher
    1:00 six inch hold
    1:00 samson stretch

  • Työntö (Treeni 3) Workout

    Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Agility: esim tempauksen allemeno/boxijuoksu/burbee/boxihyppy/pallon heitto/kyykkyhyppy...

    • Vauhtipunnerrus 30-50%, 4x6, palautus 1-2 min
    • Niskan takaa saksiin 40-60% 4x2, palautus 3-5 min
    • Työntö saksiin 60-80% 4x1, palautus 3-5 min

    • Etukyykky stickking pointilla 4x2-3, palautus 3-5 min
    • Landmine kahdella potkulla
    • Kierto, askel, heitto

  • 3K row Workout

    A. EMOM 10 minutes
    even 3 hspu
    odd 4 strict pull-ups
    -hspu were difficult. about 1/2 strict, the rest kip
    -pull-ups easy, but felt good.

    B. BTK push-press. 10-10-8-8-6-6
    -95x10,115x10,135x8,145x8,155x6, 165x6
    -perfect weights. difficult but doable.
    -need more of this.

    C. Row 3k for time
    -10:40.2
    -legs felt dead today. breathing was fine, just lactate in legs. 1st 1k around 3:30, then slowed considerably through middle. Last 400m pulled hard.

    D. 3x10 ring row. rest 2 minutes.
    -done. felt good. going forward, keep hand externally rotated throughout

  • Oly Lifting (Power Snatch, Clean & Front Squat) Workout

    Weightlifting
    Power Snatch (40kgx3, 50kgx3, 55kgx3)
    1 Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
    3x5 Single-Leg Hip Thrusts
    3x5 Eccentric GHRs
    2 minute Abs

  • Endurance WOD Workout

    40 min amrap:
    50 cal ski or row
    25+25 m single DB overhead walk (35/25 lb)
    50 cal ski or row
    50 single DB box step ups (35/25 lb)
    50 cal ski or row
    50 hand release push ups

  • New Kettlebell Workout

    Finally after GBF

    Finished my 3rd week of wendlers

    Benchpress
    3x180

    WOD
    20 airdyne
    20 kb cleans
    20 kb swings
    20 airsquats
    20 airdyne

  • Track (Hurdle Drills, Sprinting Drills, Hurdle Runs, Running) Workout

    AM
    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
    5x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx2, 1.00mx2)
    10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
    6x150m Runs at 25-27 seconds (1-2 minutes rest)
    Gymnastics (Handstands)
    1 Lap of the Infield + Foam Rolling (Cooldown)

  • VKO8 Treeni 2B Workout

    ”Cindy”

    AMRAP20
    5 x leuanveto
    10 x punnerrus
    15 x kehonpainokyykky