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

  • Easy shaft Workout

    40min amrap:

    20m weighted lunge
    30 du
    20m w. lunge
    30 kb swing
    20m w. lunge
    5 strict hspu

  • "HOME WORKOUT" Workout

    A.
    90s. Shuttle run

    2 rds:
    9 Kang squat
    5 Walk out + 1-3 Push ups
    6+6 Bent over row

    45s. Shuttle run

    2 rds:
    5-8 Deadlift
    5-8 Hang Power clean
    5-8 Shoulder/Push press

    Mobility...
    - Lunge complex
    - Pigeon stretch
    - Couch stretch
    - Shoulders
    - Front rack

    B.
    Max reps Strict HSPU
    Rest 2min...
    Max reps Strict HSPU

    • Ohjeistus: Suorita yksi yhtenäinen sarja putkeen.
    • huilaa 2min ja toista uudelleen.

    C.
    For Time:
    21 Power Clean and Jerks (w/ db's)
    100 DU's
    21 Power Clean and jerk (w/ db's)
    100 DU's

    • On the Minute: 6 Squat w/ db's
    • Start with a thrusters

    (Time cap: 18min.)

    • Ohjeistus:
    • Suorita 6 kyykkyä joka alkava minuutti.
    • Aloita kyykystä.
    • Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.

  • Bench press - barbell rowing - dead lift Workout

    Lämmittelyinä DUta ja mobbausta

    Sarjat laskevin toistomäärin 10 ➡️ 1

    Lopuksi maastavetoja 3x10 raskaimmalla kulmasoutupainolla.

  • Erg, Cleans and pushup Workout

    20 Min amrap

    • 1 Min Erg
    • 10 Alt Cleans (from ground) 1x24kg kb
    • 10 Pushups

  • 4/13/20 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(30)

    Deck of cards-run through the entire deck.
    If you do not have cards then 15-1 digression

    hearts-kb swings
    spades-burpees
    diamonds-tuck jumps
    clubs-sit ups

    Finisher
    15 side plank punch through per side
    1:00 pigeon per

  • Box P 13-04-2020 Workout

    STRENGTH
    Power Clean: Build to a 1RM in 10 sets. Rest 2:00
    - Goal: Build over 10 sets to a #5+ PR.
    - Sets should look like 3-3-2-2-1-1-1...

    CONDITIONING
    "J-WOW"
    For time:
    30 Power Cleans (155, 105)
    20 Burpee Box Jumps Overs (24, 20)
    10 Front Squats (155, 105)
    20 Burpee Box Jumps Overs
    - Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
    7:00 Time Cap

    EXTRA CREDIT
    Barbell Glute Bridges: 4 x 10. Rest 60s.
    - heavier than last week.

    COOLDOWN
    Foam Roll Quads x 60s each side
    Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side

  • You go i go Workout

    3 rounds with partner for Time

    200m Row
    10 Thrusters

  • Extra Credit 27-08-2020 Workout

    – Foam Roll Lateral Hip x 60s each side
    – Active Straight Leg Raises x 60s each
    – Parasympathetic Breathing – 20 breaths x 3

  • Pause Ohs Strength

    5 sets
    Ohs with 10s pause at bottom
    % from 1RM snatch

    1. 70%
    2. 75% 3-5. Build to heavy

  • 11/30/20 Workout

    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    Body weight strength(10)

    On the minute (5)
    Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

    On the minute(5)
    Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

    WRK(18)
    WRK 1:30 REST :30 x9
    3 upright row, ring row, or pull up
    6 dumbbell shoulder to overhead
    9 leg raises
    12 dumbbell hop overs

    Finisher
    50 slow bicycles
    1:00 butterfly stretch