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

  • Metcon strength Workout

    3 Round not for time of:
    Rope Climb 4 reps
    (Seleziona la variante: Standard, Legless, Standard con Vest (9/6Kg))
    One-Arm KB Press 15 reps unbroken/side
    Double KB Front Rack Walking Lunges 30 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

  • Thursday 4th April Workout

    Strength: 20 mins to perform
    5x8 strict press@ahap
    And accumulate 50 pistols during sets.

    Wod: 3RFT
    400m run
    20 DBsnatch@22.5/15
    10 pull ups

    Wod: sprint Wod! Go hard and fast

  • Flurry Workout

    Pre-WOD:
    Power Cleans - Increase Load Each Round
    3-2-1; 3-2-1; 3-2-1
    115#,135#,155#; 135#, 155#, 165#; 155#,165#,165#

    WOD:
    - 5 HSPU OTMEM for 5 Minutes

    3 RFT:
    -10 CTB Pull Ups
    -30 II Unders (3:1)

    Post-WOD:
    Farmers Carry (70#/53#)

    Completed 10 complete down and back for Farmers Carry.

  • Muscle Up-harjoituksia Workout

    Erilaisia MU-harjoituksia

  • Invictus May 10 2014 Workout

    Total 90min

    Warm up:
    500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

    B.
    Five sets for times of:
    5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
    10 Strict Handstand Push-Ups > kipping
    15 Pull-Ups
    20 Hand-Release Push-Ups
    25 Box Jump-Overs (24″/20″)
    30 Double-Unders
    Rest 3 minutes

    Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.50
    Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

  • Muscle & Power, YV2 Strength

    Pendlay row (pronated) 4x6 reps

  • Ace Workout

    Pre-WOD:
    1X20 Back Squat (+5%)

    WOD - 7 Minute AMRAP:
    -7 Shoulder to Overhead (135#/95#)
    -7 Box Jump (30"/24")

    Post-WOD:
    -50 T2B in as few sets as possible.

    For someone who could not walk a year ago, happy to be able to use 125# for 20 reps of back squats - full depth squats. Thanks Jon for watching and coaching me to drive knees out. 95# for STO, ensure proper reps as well and good form. It got heavy quick. 24" box, and looking forward to managing the 30" box for a WOD. 10,10,10,5,5,10 for T2B ... if I can get the kipping, it's over for T2B!

  • Metcon strength Workout

    • 3 Round not for time of:
    BB Bulgarian Split Squats 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    One-Arm KB Press 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    Handstand Walks 15-30 m o Wall Climb 5 reps

  • Perus Workout

    Bench press singles: 100kg, 105kg(f), 105kg(f)
    triples: 3x90kg

    30rounds for time:
    3 double kb clean 2x32kg
    1 strict hspu
    = 26:48

    GI Joe = 3:49

    Alternating tabata of power clean & push jerk, 60kg.

  • Kettlebell WOD + for quality Workout

    tekniikkaa:
    -snatch
    -tgu
    -windmill

    for quality:
    4 rounds:
    8+8kb snatch
    8+8 kb tgu
    8+8 kb windmill
    1min hollow rock