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

  • Partner WOD Workout

    Metcon: For Time (Teams of 2)

     200 Double Unders

     180 Air Squats

     160 Sit Ups

     140 Second Plank

     120 Push Ups

     100 Hollow Rocks

  • 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 5-8

    A2) Goblet Lateral Lunge (not alternating):
    4 x 5-8

    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 8 of 8

    4 Rounds for Times:
    10 Toes-to-Bars
    20 Push-Ups
    30 Sit-Ups
    40 Squats

    Rest 2 minutes between rounds.

    The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

    Post times and Rx to comments.

  • Endurance Workout

    • 2000 m of:
    Row @ max effort

  • 171115 Aamu aerobinen Workout

    45 min amrap

    10 burpees
    300m row
    20 sumo high pull/ swing
    400m row
    30/60 du/single
    500m row

  • Lisäpainoleuka + turkkilainen ylösnousu Strength

    3 x 3 weighted pull up + 2 x turkish get up

    Record the kgs of the weighted pull up.

  • 13.6.2017 Ti Jatkoryhmä PP Dynamic Effort Workout

    Penkki 8x3x55%
    Korkea lankkupenkki max3-5
    Face Pulls 5x15

  • VIDEO - ATP Skill: Lunge Flow Workout

  • Power&Speed - 3-position Snatch Strength

    Every 90sec 3-position Snatch (above the knee, below the knee, from the floor)

    3set@55%
    3sets@60%
    3sets@65%
    3sets@70%
    3sets@75%

    Harjoituksen tarkoituksena on tehdä kolmelta korkeudelta tempaus 90sec välein. Ensimmäinen tempaus riipusta, polven yläpuolelta (ei tarvitse olla korkea riippu), toinen polven alapuolelta ja kolmas tempaus lähtee maasta.

  • 30122015 Workout

    TEAM OF 2
    ANGIE

    100 pullups
    100 pushups
    100 situps
    100 squats

    every team must perform 100 reps

  • Soutu + seinäpallo Workout

    parin kanssa

    5x
    1,5 min aikana soutu 200 m + loppuaika seinäpalloa

    Toinen tekee, toinen lepää.

    Tulos on parin kanssa tehdyt seinäpallot yhteensä.