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

  • Happy Hump Day! Workout

    BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat:
    4 x 5-8

    A2) Three-Point Dumbbell Row:
    4 x 5-8

    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.

    *Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    5 Rounds:
    30 Seconds Max Deadlifts 225/155
    30 Seconds Max Handstand Push-Ups
    1 Minute Rest

    Set a sustainable pace for both movements and try to stay within a rep or two on each round.

    Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

    Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

    Post work to comments.

  • strength 4 CF - mesocycle 2, week 3, pt. 2 - IBP Strength

    #Strength
    6x1 of:

  • Ninjat 14-16v Voima Strength

    10 min EMOM
    1 x snatch, increase the weight each rep

  • Power snatch 20min otm Workout

    Power snatch 20min otm

  • Front Squat 3 RM Strength

    Front Squat 3 RM

  • 21.6.2019 Workout

    Maanantaina homma jatkuu :)

  • Lisää burpeita Workout

    Superkids

    7 min AMRAP

    3 burpeeta
    4 leukaa
    4 istumaannousua
    4 kuperkeikkaa
    6 burpeeta
    4 leukaa
    4 istumaannousua
    4 kuperkeikkaa
    9 burpeeta
    4 leukaa
    4 istumaannousua
    4 kuperkeikkaa
    12 burpeeta
    4 leukaa
    4 istumaannousua
    4 kuperkeikkaa
    15 burpeeta
    4
    4
    18...

    Ninjat

    9 min AMRAP

    3 burpeeta
    7 leukaa
    7 rinnallevetoa
    6 burpeeta
    7 leukaa
    7 rinnallevetoa
    9 burpeeta
    7 leukaa
    7 rinnallevetoa
    ...

    Rinnallevedot riipusta kyykkyyn.

  • Fitness/Performance Workout

    In teams of four, complete five sets for max reps/calories of:
    60 seconds of Rowing (for calories)
    60 seconds of Dumbbell Man-Makers
    60 seconds of Barbell Thrusters (75/55 lbs)
    Rest 60 seconds

    Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

  • Superkids 10-13v ja Ninjat 14-16v Taito Strength

    7 x 3 -o tempaus

  • Ninjat 14-16v WOD Workout

    16 min EMOM

    Odd minutes 14 wallball shots
    Even minutes Practise bar MU/ chest to bar pull up / pull up / eccentric pull up

    Start Bar MU with thick rubber band. When you get bar MU, move to thinner rubber band