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

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 8-10

    A2) Goblet Lateral Lunge (not alternating):
    4 x 8-10

    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. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 7 of 8

    AMRAP 12 Minutes:
    12/9 Calorie Row
    12 Dumbbell Thrusters 50/35

    Post rounds, reps, and Rx to comments.

  • Broad jump and T2B Workout

    5 rounds:
    14 broad jump (athletes own height)
    10 toes-to-bar

  • Ninjat 14-16v Voima Strength

    Maastaveto 5 x 5

  • VO2 MAX TEST Workout

    4 Rounds
    300 metres sprint run
    1 min rest
    100 metres sprint run
    1 min rest
    200 metres sprint run
    REST 5 MINS BETWEEN SETS.

    Workout details:
    Run the 300 metres at a controlled sprint,
    Run the 200 at the same pace you started the 300 metres

  • CFC 7.23.14 Workout

    Event Date: July 23, 2014

    Warm Up

    400m Run

    10 Air Squats

    10 PT

    10 GM

    25m Burpee Broad Jump

    Strength

    DELOAD WEEK

    Using 1RM

    “Push Press”

    5x40%

    5x50%

    5x60%

    WOD

    30-20-10 for time

    S2OH 165/115# (shoulder press, push press, push jerk allowed)

    Back Squat (good range of motion and good depth)

    HRPU' (quality reps thighs and chest touch the floor)

  • Lauantai 2.6 Workout

    Body Armor
    3 “Giant Sets”:
    Max Effort Bodyweight Bench Press
    Max Strict Pull-Ups
    200 Meter Kettlebell Front Rack Carry (53’s/35’s)
    Rest 3 Minute Between Efforts.

  • ENGINE Workout

    Saturday

  • AccessoryWOD Workout

    3-4 sets for quality:
    Pick one dumbbell or Kettlebell to use for all movements
    20 Single Arm DB Overhead Squat (10 reps per arm)
    10 Single Arm DB Shoulder to over head (5 reps per arm)
    20 Alternating Goblet Cossack Squat
    10 Single Arm Ring rows (5 reps per arm)

  • 7min amrap: kp tempaus / wall-ball Workout

    7min amrap:

    • 14 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
    • 7 wall-ball 3m (N 6kg / M 9kg)

  • Fitness Madness Workout

    Partner wod

    EMOM 18 Minutes
    1: Max cal Machine
    2: Max Single Arm Devil's Press @15/10kg
    3: Max distance Sandbag Walking Lunge @30/20kg

    • One person works a full minute, the other rests, switch every minute Rx+: @22,5/15kg, @45/30kg

    3 Minute Rest

    AMRAP 15 Minutes (relay style)
    8 Burpee Box Jump Over @60/50cm
    20m Dual DB Farmer Carry @2x24/16kg
    5 Partner Assisted Pull-up

    • One person works at a time, switch after every full round

    Rx+: @2x32/24kg, Strict Pull-up