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

  • Box savage - winter solider wod 1 Workout

    BATTLE FOR MIDDLE GROUND QUAL 1

  • Warm Up and Backsquat Workout

    Warm up
    400m Run or 500m Row or 20 cal bike
    Into
    3 rounds
    10 air squats
    10 RKB

    Backsquat
    E2MOM x 6
    8 reps

    *aim for at least 2-3 weight increases

    *Reps should be done unbroken each round.

    To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM

  • 1-17-17 Workout

    WT
    4-3-2-1
    Pull Up
    Reverse Banded Deadlift

    21-18-15-12-9-6-3
    Banded Reverse Fly
    Banded Behind the Back Curls

    CF
    Emom 6 min
    3 Deadlift

    Amrap 12 Min
    5 Power Snatch
    10 Burpees

    BC
    Emom 10
    Min 1 - 5 Reverse Banded Deadlift
    Min 2 - 50 Jump Rope Singles

    50 Burpee Hammer Curls
    (every time you stop 1 circle run)

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • 10.3.2018 deload cycle Workout

    for time
    36 wall ball 20/14p
    36 toes on box pull ups 24/20"
    36 ttb
    36 cal row

  • Thursday 29th March 2018 Workout

    EMOM 21min

    30 Double unders
    10 Deadlifts BW
    10 Push ups + 1 rope climb

  • Strength 10-06-2018 Workout

    1) Power Snatch + Squat Snatch: Work up to a moderate set of 1 + 1. Rest 90s.

    2a) Front Rack Reverse Lunges: 3 x 6 ea. Rest 30s.
    2b) 1-Arm KB Rows w. rotation: 3 x 8-10 ea. Rest 30s.

    3a) 1-Arm DB Push Press: 3 x 6 ea. Rest 30s.
    3b) DB Zottaman Curls: 3 x 10. Rest 30s.

  • Hip Armor 2 Workout

    For quality
    3 - 4 rounds
    A. Villasukka yhdellä jalalla/ pallon kanssa polven ojennus yhdellä jalalla x 8
    B. Hip adduction kyljellään, toinen jalka yli, nosta alempi jalka ylös x 8
    C. Köpis lankku 10 - 20 sek

  • “DT” Workout

    5 RFT
    12 deadlifts 155/105
    9 hang cleans
    6 push press

  • 9/6/19 Workout

    Warm up of the week:
    100m run or :20 airdyne/row
    10 jax
    10 pik-n-grass
    10 squats
    10 push ups
    10 hip rotations
    10 active spidermans
    10 pass thru
    1:00 min hamstretch stretch

    Workout(20)
    :20 on :20 plank taps :20 rest x5
    bosu squats
    low ring dips
    explosive reverse burpee
    windshield wipers with plate hold

    Finisher
    100 flutter kicks
    1:00 min IT stretch