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

  • 18.12.2018 Workout

    For time

    10-15-20-25
    Wb 20/14p
    C2B

  • Strength - Split Jerk 85# Workout

    85# max

  • 21-15-9 Workout

    800m Run ( 8 laps around turf )

    21-15-9

    Dead-lifts #110
    Pull-ups

    Post WOD: Back squat 3x5 #110 & Ab-work

  • Muscle & Power, YV1 Strength

    Narrow grip Bench Press 20-15-10-5 reps. Add weight for each set.

  • 13.2. Workout

    push press 5-5-5-3-3

    for time:
    10-9-8-7...-1
    deadlifts
    strict pull ups

  • Skills Workout

    Practice MU`s and Handstand walking about 30 min

  • Alkuillan sutkaus Workout

    60 x squat clean (80kg)

  • Gymnastics + conditioning + accessory Workout

    140 min
    Warm up for 15 min

    1.BMU
    - 1x1
    - 2x2
    - 5x3

    2.KCTB
    Every 90 s. x 6: 7 KCTB
    Easy bike between sets

    3.Metcon
    EMOM40:
    1) 13 cal ski
    2) 13 cal row
    3) 13 cal bike
    4) Rest

    4.Accessory
    A. 3 sets:
    20 hollow rock
    15 v-up

    B. 2 sets, 20 reps/movement:
    1. Band pull aparts
    2. Bicep curls with bent barbell
    3. Y-lift with ligth DBs
    4. T-lift with light DBs

  • 12/21/18 Workout

    Warm up(0:00-10:00)
    :30 sec slow row
    :30 sec walkout

    :30 sec mod row
    :30 sec heel grab

    :30 sec fast row
    :30 sec downward dog with foot pedal

    Mobility(10:00-15:00)
    Front rack stretch-1:00 min
    Chest stretch-1:00 min per

    Skill/Teach(15:00-25:00)
    Toe to bar-
    Long hollow body, Let hips create momentum, active shoulder

    Row-
    Quick handle return, 11 o'clock position, full range of motion

    Lunge-
    Chest high, knee touch ground, knee behind toe

    Metcon(25)
    “Wreckless”

    For Time:

    27-21-15-9:

    Toes to Bar

    After each round:

    20/14 Calorie Row

    50′ Front Rack Wreck Bag Walking Lunge (50/35)

    Opt(12)
    5x5 hip ext
    3x6 rev fly
    3x6 hammer curls

    Finisher
    30 cuff iso
    60 bicycles
    1:00 min samson per

  • B. Emom oly Workout

    Emom 20

    4 blocks of
    Min 1: 5 power clean
    Min 2: 5 power clean
    Min 3: 3 squat snatch
    Min 4: 3 squat snatch
    Min 5: rest

    Block 1 @ 50kg
    Block 2 @ 60kg
    Block 3 @ 70kg
    Block 4 @ 80kg