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

  • 20.12.2013 Workout

    REST DAY

  • Clean Complex Workout

    CLEAN COMPLEX

    Every Minute x 15:
    Mid-Hang Power Clean + Power Clean

    Lots of reps with a short turn-around time today. Keep the weight medium-heavy and focus on an aggressive 2nd pull and, even though these are Power Cleans, pulling under the bar with consistent footwork.

    Post loads to comments.
    Exposure 6 of 8

    For Time:
    42 Russian KB Swings 24/16kg
    21 Push Jerks 50/30
    30 Russian KB Swings
    15 Push Jerks
    18 Russian KB Swings
    9 Push Jerks

    The weights should be medium-heavy for you and manageable. Some beasts might do this unbroken, but breaking the larger sets up into 2-3 quick sets is appropriate. Don’t let the approachable Rx fool you. Scale the load so that you’re moving pretty consistently and not taking long breaks between sets.

    Post time and Rx to comments.

  • 14.1 Open Workout

    Double unders x30
    Power Snatch x15

  • run and burpee pullup Workout

    3 rounds
    400m run
    10 burpee pullups

  • Kipparit Workout

    Alkulämppä: Pizzalähetti

    Mobility

    Voima:
    Maastaveto emom 6
    x4

    WOD
    YGIG 12min
    8 Kahvakuulaheilautusta
    6 Boxin ylitystä
    4 Seinäpalloa

  • 15.9.2017 Pe Jatkoryhmä SQ/DL Dynamic Effort Workout

    Pausekyykky 10x2x50% (mene kisasyvyyteen, 3-5s stoppi ja ylös)
    Sumomave 5x10 ("täydellisellä tekniikalla", älä laske lattiaan asti vaan pysäytä jokainen toisto muutama sentti ennen lattiaa)
    Bulgarian split squat 5x6-10 / jalka

  • 9-26-17 Workout

    1. 1-1-1-1-1-100
      Push Press

    2. 5 Rounds:
      200 Meter Run
      30 Double Unders
      9 Hang Squat Cleans (115/80)

    3. 21-18-15-12-9
      Weighted Abmat Sit-Ups (25/15)
      Weighted Hip Extensions (25/15)

  • Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout

    3 rounds
    10 Thrusters
    10 Pull-ups
    10 Wall Ball
    10 Toes-to-Bar

  • Back Squat Workout

    TEMPO BACK SQUAT (30X1)

    5 x 4

    Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

    Post loads to comments.
    Exposure 6 of 8

    Every 3 Minutes x 5:
    7 Thrusters 115/80
    12 Toes-to-Bars

    You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

    Post work to comments.

  • 11/9/18 Workout

    Warm up(0:00-15:00)
    3 Minute Easy Bike

    1:00 Active Spidermans 
    1:00 Active Samson 
    1:00 Walkouts

    3 Rounds: 
    3 Push-ups 
    6 Sit-ups 
    9 Air Squats

    Mobility(15:00-25:00)
    Couch Stretch-2 min per
    Pigeon-2 min per
    Shoulder distraction-1 min per

    Skills/Teach(25:00-35:00)
    Bike-arms and legs
    Abmat sit ups-throw arms for momentum and breathe, full range of motion.

    Run through(35:00-40:00)
    1rd
    9 Calorie Bike 
    9 Sit-ups 
    6 Calorie Bike 
    6 Sit-ups 
    3 Calorie Bike 
    3 Sit-ups

    Metcon(20)
    "Green Day"
    3 Rounds of:
    AMRAP 4: Bike for Calories
    On the 0:00 – 15 Abmat Sit-Ups
    On the 1:00 – 12 Abmat Sit-Ups
    On the 2:00 – 9 Abmat Sit-Ups
    On the 3:00 – 6 Abmat Sit-ups
    Rest 2:00 between rounds

    -score equals cals
    -can sub row for bike

    Opt(12)
    4x1 box squat
    1000m row
    6x30m shuttle

    Finisher
    walking quad stretch
    walking knee grab
    60 side bends
    30 sec knee tuck hold
    30 sec s/a para stretch