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

  • 7/24/19 Workout

    Warm up(8)
    2rds
    10 supermans
    10 jax
    10 heels to rear

    Mobility(2)
    1:00 min bf stretch

    Fittrain(16)
    :25 on :35 off x4
    jump rope
    plank taps
    squat hold
    renegade row

    Opt(12)
    1000m row
    800m run or sandbag carry

    Finisher
    30 w-raise
    50 temp tantrums
    1:00 min samson

  • Metcon Workout

    15 Min EMOM of:
    1st Min
    Row 15-20 Kcal
    2nd
    Assault Bike 12-17 Kcal
    3rd
    Row Lateral Burpees 10-15 reps

  • 26.7.2020 WOD Workout

    AMRAP 16 (REPS)
    5 Pull Ups
    10 Push Ups
    15 Air Sqats
    Push Press 85/60kg
    1-2-3-4-5-6-7.....

  • Hearty Monday Workout

    Strength / Skill:
    5x4 Back Squat @ 80% 1RM

    WOD:
    20min AMRAP of the following movements
    400M Run
    20 Box Jumps
    20 Toes To Bar
    20 HSPU

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    Double KB Overhead Walking Lunge (light weight) 15 reps
    GHD Sit Ups 10 reps

  • Floor Press Strength

    3 x 10 rep

    This movement may be new to many, but it’s just the top half of a bench press. Take the eccentric portion of this lift slow and make soft contact with the ground. After building some familiarity warming up and in the first few sets, look to build to a tough set at the end. Partner up on this on, so there is a spotter whenever needed. If using Dumbbells all the same rules apply.

  • Metcon Weakness Workout

    • 30 Min of:
    Work on your weakness point
    Facoltativamente puoi prima del Active Recovery lavorare su una o due weakness point che
    desideri migliorare (D-Ball Shouldering, Peg Board ecc.)
    • 30 Min of:
    Assault Bike @ 50-60% MHR

  • Flexibility wod Workout

    FLEXIBILITY:
    Test Pistol

    3 minutes Hip Capsule Distraction

    3 minutes Ankle Distraction

    15 Squats

    Re-test Pistol

    http://gymnasticswod.com/wod?field_focus_tid=96

  • WOD Workout

    MAYFLY "Aweful Annie"

    100-80-60-40-20
    50-40-30-20-10
    10-8-6-4-2
    Double Under
    Abmat sit up
    Power Clean@70/47kg

    Timecap: 20 mins

  • Overhead squats & Wallball shots Workout

    Strength (load)

    Overhead squats, 5 sets of 4.
    2:30 send-off.

    Score: total KG lifted.

    Metcon (time)

    100 Wallball shots for time.

    Timecap: 5 minutes.