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

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 10-12

    A2) Goblet Lateral Lunge (not alternating):
    4 x 10-12

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 6 of 8

    For Time:
    50 Wall Balls 20/10, 14/9
    40 Russian Kettlebell Swings 32/24kg
    30 Burpees
    20 Pull-Ups

    Unbroken challenge, can you do it?

    Post time and Rx to comments.

  • 3RFQ Strength

    20 Banded Pull-aparts
    10 scapula pullups
    10 Bottoms-up Kettlebell Press

  • intervalli perjantai Workout

    soutu 4x10/15cal, 30 sek lepo satasten välis,-90 sek lepo siirtymiseen- assault 4x10/15cal, 30 sek lepo,-90sek lepo- soutu 4x10/15cal, 30 sek lepo, -90 sek lepo-skierg 4x10/15cal, 30 sek lepo

  • Team metcon Workout

    In teams of 3
    2 rounds for time of :
    800m run (all together)
    30 squat cleans @70/50kg (scale to 60% of 1rm)
    30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
    800/1000m row
    30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
    30 strict c2b pull ups / strict pull ups

    time cap is 35 minutes.
    On rowing women team rows 800m, men team 1000m. mixed team 900m.

  • July 10, 2015 Workout

    Warm Up
    2 Rounds
    400m Run
    8 Burpees
    8 Air Squats
    8 PVC Pass Overs

    Lift
    Back Squat
    2-2-2-2-2-2-2

    Increase weight each set

    Workout
    AMRAP in 15 min:
    6 Pull Ups
    6 Shoulder To Overhead (115/75)
    200m Run

    Advanced: (135/95)

  • Kyykkypäivä Strength

    Pysäytysetukyykkyi 8 x 2

  • Legs Strength

    Snatch:
    5x2 45kg
    Stopper front squat:
    3x5 50kg
    WOD 3 rounds of:
    10 pistol squat
    20 box jump
    WOD:
    Row 500m
    1min rest (20 air squats)

  • 3 x AMRAP Workout

    6 min AMRAP
    3 käsilläseisontapunnerrusta
    6 burpeeta

    2 min tauko

    4 min AMRAP
    1 köysikiipeily
    6 punnerrusta

    2 min tauko

    2 min AMRAP
    PEP

  • bench Strength

    3x3 bench press

  • 240 Reps Workout

    AMRAP 20 minutes with partner:

    30 DB Thrusters
    40 DB Renegade rows
    30 DB Snatch
    40 Pull Ups
    100 Double unders or 200 Single unders

    One person works while the other rests.
    Pick a weight that allows you to move well, but is challenging