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

  • Ninjat 14-16v WOD Workout

    4 kierrosta laatua

    7 etukyykky 75 %
    7 + 7 bulgarialainen takakyykky 25 kg
    7 + 7 turkkilainen istumaan nousu
    7 rengasdippi

    Lepo tarpeen mukaan

  • Metcon Workout

    • “Diane” For Time:
    BB Deadlifts (100/70Kg) 21 reps
    Handstand Push Ups 21 reps
    BB Deadlifts 15 reps
    Handstand Push Ups 15 reps
    BB Deadlifts 9 reps
    Handstand Push Ups 9 reps
    Standard HSPU rettangolo 90x60 cm, mani complete di dita all’interno.

  • Blood thirsty Workout

    5 Rounds for Time:
    600 meter Run
    40 Russian Kettlebell Swings (2/1.5 pood)
    20 Air Squats

  • Back squat 5rep max Strength

    Ramp up to your back squat new 5rm.

  • Endurance Workout

    45 Min of:
    Row
    500 m @ 60% MHR
    250 m @ 80% MHR
    500 m @ 70% MHR
    250 m @ 90% MHR

  • 9.12.2024 Bike Warmup Workout

    Warm-up

    BikeErg warm-up
    3:00 @ 50-60%FTP20 (easy)
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    3 Rounds
    0:20 @ 100% MAP5 (hard)
    0:40 @ 50% FTP20 (easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • 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.

  • Käsilläkävelyä ja naruhyppyä Workout

    Superkids:

    5 kierrosta aikaa vastaan:
    30 m karhukävelyä
    20 naruhyppyä
    10 polvet kyynärpäihin

    Ninjat:

    4 kierrosta aikaa vastaan:
    5 m käsilläkävelyä
    20 DU
    5 m käsilläkävelyä
    9 varpaat tankoon

  • Snatch 1RM Workout

    Tuesday 31st July 2018

    Performance
    Snatch 1RM

    Warm up and build to a 1RM for the day.

    Fitness
    Snatch Deadlift + Mid-Hang Snatch + Overhead Squat

    If you’re newer to the lift, build to a heavy load for the day on the complex.

    Post loads to comments.
    Exposure 8 of 8

    Every Minute on the Minute x 10:
    10 Russian Kettlebell Swings, as heavy as possible
    Forearm Plank the remainder of the minute

    If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.

    Post work to comments.

  • BACK SQUAT / FRONT SQUAT Workout

    Tempo Back Squat (31X1):
    2 x 8

    Tempo Front Squat (31X1):
    1 x 8

    Perform 2 sets of Back Squats, followed by 1 set of Front Squats.

    Post loads to comments.

    5 Rounds for Time:
    10 Power Cleans 95/65
    10 Thrusters 95/65