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

  • 5/12/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(24)
    On the 5:00 x4
    400m run
    12 goblet lunge w/db or kb
    24 sit ups
    record slowest round

    Finisher
    60 bicycles
    1:00 samson stretch

  • Muscle & Power, Joker Workout

    100 Deadlifts with bodyweight

  • Karl Josepj Workout

    21-15-9

    Push press 60/40
    30 box jumps
    OHS 60/40

  • Nanorosso 12.05.2020 Workout

    Amrap 20
    25 box jump 60cm
    20 dumbell snatch 24kg
    15 ring pull up
    10 lateral bar burpees
    5 clean and jerk 60kg
    1 ring mu

  • 8.7.24 Strength

    OHS/SNATCH BALANCE

    Every 90s x4
    3 snatch balance + 3 ohs

    • voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

  • 23.10.2019 Workout

    Palauttavaa uintia.

  • Box P 12-04-2020 Workout

    STRENGTH
    EMOM 8:
    Minute 1: Hollow Rock + Hollow Hold x 10 + 20s
    Minute 2: Dragon Flag x 30s
    - L2: Dragon Flag Negatives
    - L1: Dragon Flag Negative w Bent Knees
    - Goal: Straight lines from shoulders to toes in both movements

    CONDITIONING
    "KB Complex from hell"
    20 Minutes on the clock with 1 Kettlebell:
    10 Single Arm Russian Swings Right
    10 Single Arm Russian Swings Left
    8 Single Arm KB Rows Right
    8 Single Arm KB Rows Left
    6 Single Arm KB Thrusters Right
    6 Single Arm KB Thrusters Left
    4 KB Front Rack Forward + Reverse Lunges Right
    4 KB Front Rack Forward + Reverse Lunges
    2 Turkish Get-ups Right
    2 Turkish Get-ups Left
    *Rest as needed between rounds + movements
    - Goal: complete 1 round at a time with minimal rest and then rest 60-90s between starting the next round.

    EXTRA CREDIT
    AMRAP 5:
    Pinch Grip Farmers Carry: Max 50 ft. Trips
    Rx: (45s, 25s)

    COOLDOWN
    World's Greatest Stretch: 30s in each position

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 60 min
    3 min run/1 min walk
    9.5 km, 6.43/4.46 min/km
    Avg. HR 128

    PM: 150 min
    Warm up & COS 15 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings

    B. Muscle ups
    - EMOM10: 1 MU
    - E2MOM20: 2 MU
    - 30 MU

    C. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5
    - 10

    2.HSPU strength
    A. Lift-off + Pike push up 3-4 x Max effort
    - 9 9 8 8

    B. Deficit push ups 4 x Max effort
    - 10 kg plates
    - 14 12 11 10

    3.Power snatch
    A. Technique work

    B. Every minute on the minute for 12 minutes:
    5 Power snatches @ 60-70% of 1 RM

    4.Accessory
    A. Accumulate 50 Banded face pulls

    B. Accumulate 15+15 Hanging scapula rotations

  • Ninjat 14-16v WOD Workout

    3 x for time

    12 wallball
    5 bar muscleups / 10 chest to bar pull ups

    then

    3 x for time

    12 wallball
    3 ring muscleups / 9 ring dips

  • For time Workout

    For time
    25 HSPU
    50 Hang Power Cleans
    100 Abmat sit ups
    200 Double unders

    *60/42.5