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

  • Power clean and jerk Workout

    Thursday 15th March 2018

    POWER CLEAN AND PUSH JERK

    3-3-3-3-3

    Warm up and work up to a heavy triple.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

  • KesäWOD Lapset Workout

    Lämppä: ulkona

    Harjoitellaan thrusteria

    Wod Parin kanssa
    Kone 500m
    Boxi hyppy 30
    Leuka 30
    Punnerrus 30
    Pallo olan yli 30
    kone 500m

    Loppujäähdyttely

  • Optional Workout

    Extra credit
    EMOM 10:
    ODD : 10 X-Band Walks Left + Right
    EVEN : 10 Strict Push-ups

  • Kotitreeni WOD Workout

    4rds
    30x squat (jumps)
    20x burpee
    10x V-up
    rest 90s between rds

  • Team of 2 / For time Workout

    100 Wall balls (20/14 lbs to a 10’ target)
    100 Chest-to-bar Pull-ups
    100 One-legged squats, alternating
    100 One-arm dumbbell snatches, alternating (70/50 lbs)

  • Wyk Workout

    5 rounds for time:

    • 5 Front squat, 225 lbs/155 lbs or 100 kg/70kg
    • 15-foot rope climbs, 5 ascents
    • Run 400 meters with a 45 lbs/35 lbs plate

  • AccessoryWOD Workout

    For Quality:

    10-9-8-7..1 Reps of:

    Strict Pull-ups

    Strict Handstand Push-ups

    Strict TTB

    To scale this do 10-8-6-4-2 rep scheme

    Sub Ring rows for Pull-ups

    Sub Seated DB press for strict HSPU

    Sub V-ups or abmat sit-ups for TTB

  • OPEX 27/10/2016 Workout

    A. PS TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set

    B1. PC x 1/PP x 3; rest 30sec build per set
    B2. DL TnG x 3; rest 30sec build per set
    B3. 1 legless rope climb 15′. rest 10-20sec/1 rope climb 15′ with legs; rest 2-
    3mins x 4

    For time:
    50 cal row
    20 TGU 1.5/1pd
    10 MU

    Notes:
    – record PS weights
    – record total time for workout

  • 3 Machine EMOMz Workout

    For time:

    100 Cal Ass. Bike - EMOM 7 Thrusters 42.5/35kg
    - Rest 3 Mins -
    100 Cal Row - EMOM 7 Burpees Over Rower
    - Rest 3 Mins -
    100 Cal Ski - E2MOM 7 Bar Muscle Ups

    Scaling:
    Scale weights on thrusters
    Scale bar muscle up to chest to bar

    Try not scale Calories or Reps

  • accessory gymnastic Workout

    4 x

    6-8 Strict Pull-ups (Pause at top of last rep for 0:08's)

    https://vimeo.com/175741058

    then perform

    5 band assisted bar muscle-ups https://vimeo.com/216413837