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

  • Boxihyppy, PEP, DU ja punnerrus Workout

    3 kierrosta
    1 min boxihyppy
    1 min PEP
    1 min DU
    1 min punnerrus
    1 min lepo

  • Overwhelm Workout

    Pre-WOD:
    -1 Rep Squat Snatch every 30 seconds for 15 minutes

    WOD:
    -30 Reps for time: Squat Clean to Overhead (155/115)

    Post:
    -Tabata Situps-100 reps in as few sets as possible

    65# for Squat Snatch movement. #95 for Squat Clean to Overhead.

  • Warm up Workout

    90s. Row / Air bike

    2 rds:
    9 Air squats
    7 Ring row
    5 Push up

    45s. Row / Air bike

    2 rds:
    6-8 Wallball
    6-8 Knee rises / Toes To bar
    6-8 Deadlift

    Mobility:
    - Couch stretch
    - Pigeon stretch
    - Hamstring stretch
    - Squat twist

  • 1RMs Strength

    1RMs
    Back squat

  • Aamu WOD 10-11 "Jackie" Workout

    "Jackie"

    row 1000m
    50 thrusters 20kg
    30 pull ups

  • HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 2 of 8

    3 Rounds for Time:
    400m Run
    21 Wall Balls 20/10, 14/9
    7 Ring Muscle-Ups

    20 minute cap. If your Muscle-Ups are inconsistent, then cut some volume and count all attempts as reps. No Muscle-Ups? Scale each muscle up to 1 Strict Pull-Up (Chest-to-Bar of you can) + 1 Hand Release Push-Up. Push the pace on the runs and aim to do the Wall Balls unbroken.

    Post time and Rx to comments.

  • Thursday 23rd May Workout

    0-15 to build upto a heavy single back squat

    18-23 accumulate 60 back squat in sets of 10@50-60% of above

    28-34 amrap of
    3 strict pull ups
    6 press ups
    9 burpees

    34-36 ME
    Pull ups (anyway)

    38-42 Tabata core or mobility

  • TABATA 10042015 Workout

    TABATA 12 min:
    - Box jumps (24"/20").
    - Pull ups.
    - HSPU.

  • lifting Workout

    EMOM 10:
    Odd: 1 snatch drop ( use weight that allows you to be fast)
    Even: 1 muscle snatch

    5x
    Snatch from blocks:
    2 snatch (drop btw) + 1 OHS with 2s pause at bottom
    Use moderate weight, go by technic and speed. New set every 2min.

    Back squat:
    6x6
    Rest 3min btw sets.Use 75-80% of max. Hit all sets with same weight.

    3 rds Accessory:
    20 step dual kettlebell front rack lunges ( you choose load)
    15-30 GHD sit-up
    20-30 back extension

  • RestDay! Workout

    Deload...