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

  • Extra Credit 18-08-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
    MIN 2 - :50 Deadbug or Hollow Hold
    MIN 3 - :50 Easy Jog/Walk

  • Tuesday September 9th Workout

    3x5 Strict Press

    WOD:
    5 Rounds of the following
    (5) Lunges, each leg
    (5) Goblet Squats
    (5) Burpees
    (5) HRPU
    (5) Sit Ups
    (5) Vups
    (5) DB Swings
    (5) DB Snatches

  • 04/07/2013 Workout

    Stairs
    Lv 35
    10:00
    21 Floors

    Pullup 10@-200#
    Pushup 25 (20ub)
    Squat 25 (ub)
    Dip 25@-200#
    Handstand 2x10sec

  • Extra Credit 25-12-2018 Workout

    Overhead Banded Tricep Extensions + Reverse Grip Banded Pushdowns: 3 x 10 + 20. Rest 30s.
    *Between sets perform a 20s RKC Plank

  • 13.2.2020 Masters SM Workout

    Eilinen/Lepo

  • 1/11/19 Workout

    Warm up(0:00-10:00)
    :30 sec row/bike slow
    :30 sec pass through

    :30 sec row/bike moderate
    :30 sec halo

    :30 sec row/bike fast
    :30 sec pvc press

    Mobility(10:00-15:00)
    Shoulder distraction-1:00 min per
    Chest stretch-1:00 min per

    Skill/Teach(15:00-25:00)
    Pull up-
    Long hollow body
    Prep:
    10 scap pull ups
    3 kip swings
    1-3 strict pull-ups
    3 pull ups

    Push ups-
    Keep back straight, full rom, mod as needed to keep good form and rom.

    Bike-
    Knee over pedals, use arms

    Row-
    Full range of motion, quick handle return

    Squats-
    Chest up and ideally below parallel, but only if form is not sacrificed.

    Metcon(25)
    “Cinder Block”

    For Time:

    10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

    10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

    10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

    20 Push-ups, 15/12 Calorie Schwinn Bike

    20 Push-ups, 15/12 Calorie Schwinn Bike

    20 Push-ups, 15/12 Calorie Schwinn Bike

    30 Air Squats, 15/12 Calorie Schwinn Bike

    30 Air Squats, 15/12 Calorie Schwinn Bike

    30 Air Squats, 15/12 Calorie Schwinn Bike

    Pick a variation on the strict pull-ups and push-ups that you can complete in 1-4 sets each round.

    If unable to bike, complete one of the following:

    10/7 Calorie Assault Bike
    100 Meter Run
    100 Meter Row

    Opt(12)
    Make up a missed strength from the week or

    Iso-core
    8 tricep kick backs
    8 single arm db row
    8 shoulder press
    Rpt 3x then
    30 toe to pole
    30 alt leg raise

    Finisher
    30 w-raise
    1:00 min samson per

  • 11.2.2020 Masters SM Workout

    Eilinen/Lepo

  • gymnastics Workout

    Strict Deficit (2″) Handstand Push-ups
    In 3 Minutes
    Max sets of 3
    Rest 3:00
    In 3 Minutes
    Max sets of 2
    Rest 3:00
    In 2 Minutes
    Max singles

  • SUNDAY ACCESSORIES Workout

    A) Upper Body
    3-4 Supersets:

    • 8-12x DB Z-Press
    • 8-12x/arm Single Arm Band Lateral Raise // Seated DB Lateral Raise

    B) Lower Body

    3-4 Supersets:

  • 4.2.2024 PK Workout

    70-80 Minutes HR Zone 2

    Ski 5 Minutes
    Hand stand walk 3m + 1 piruat + 3m Hand stand walk
    Bike 5 Minutes
    10+10 Pistols
    Row 5 Minutes
    12 - 15 Toes to Bar