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

  • Day 2 Olympic Weightlifting Strength

    Build to a heavy snatch, hang snatch & overhead squat for the day (must be an unbroken complex)
    Then 1 drop set of the above complex @ 90% of max

    Back squat
    2 @ 60%
    2 @ 70%
    2 @ 80%
    2 @ 85%
    2 @ 90%
    1 @ 95%

    Strict press 4 x 2 - as heavy as possible

    Optional accessories
    3x10 incline bench press
    3x10 shoulder press
    3x10 barbell skull crushers

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • Friday 28th May 2021 Workout

    Workout

    12min EMOM

    1: Strict HSPU (5-10)
    2: Arm over arm sled pull (heavy)
    3: Dip support hold/ Chin over bar hold (alternate holds each round)

    Be aware for Clare

  • "Tenfold" Workout

    AMRAP 10:
    30 Double Unders
    1 Thruster
    30 Double Unders
    2 Thrusters
    ...
    Add 1 Thruster Each Round

    Barbell: 43 / 29 kg

  • WOD 21/12/21 Workout

  • Shoulder Press Strength

    Overhead Press core lift
    a.k.a. Strict Press, Military Press, Shoulder Press
    Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
    Warm up with 2 sets of 10 reps of dumbbell presses
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 3 reps of 70% training max
    Set 2 is 3 reps of 80% training max
    Set 3 is max reps* of 90% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • "Put It In Reverse" Workout

    AMRAP 12:
    2-4-6-8-10....
    Hand Release Push-ups
    Bike Erg Calories
    Dumbbell Front Rack Reverse Lunges

    Dumbbells: 23 / 16 kg's

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds:
    1) max T2B
    2) max Ab-wheels
    3) max AMSU
    4) Rest
    5) Rest

  • Keskiviikko 5.1. Workout

    Wod
    8 rounds
    30s work/30s rest
    A)Wall ball
    B)Burpee

    C)alternating Db hang clean and jerk 22,5/15kg
    D)V-ups / Sit up

  • OHS and Pullups Workout

    Ev2MOM OHS 5x5 @105,110,115,120,125#
    Strict Pull-ups 15x2 reps

    DB rows with twist
    Ring Rows ss BB rows

    3 rounds:
    15 Devils Press w/25s
    300m Run
    15 BBJ
    300m run
    15 Burpee Pullups
    Rest 3min
    Times: 7:46, 7:43, 6:57