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

  • Gymnastics Workout

    Complete:
    - 5 minutes general wrist warm-up with 4 position wrist rocks
    - 3 x 10 palm push-ups
    - 3 x 10 extensor push-ups

    3 rounds:
    - 10 wall assisted kick to split leg handstand
    - 20 wall assisted handstand shoulder shrugs
    - 20 alternating, slow and controlled handstand shoulder taps

  • Deadlift Cycle Workout

    Focus: Work Up to 80%-90% of 1 RM Deadlift (10 Minutes) then 5 Rounds
    1 Deadlift (increase wgt from prev week)
    Max dead hang pull ups (L3), L2&L1 use band and record band used in score
    Rest 1 – 2 Minutes b/w Rounds

    Metcon: 7 Minute AMRAP
    8 KBS 70/55 L3, 55/35 L2, 35/20 L1
    16 Wall Balls 24/20 L3& L2, 14/10 L1
    24 Double Unders (L3), L2 24 D/U or attempts count, L1 60 singles

    Score = Total Pull Ups / Rounds + Reps

  • 11.12.2024 Active Recovery Workout

    For 30 mins @ steady pace

    20m Bear crawl
    6 Pike thoracic extensions
    20m Duck walk
    6 Alternating hip airplanes
    20m Monkey crawls
    6 e/side Half-kneeling DB seesaw presses
    20m Seal walk

  • 15.1 Workout

    Focus: 20 Minutes of focus & work on:
    Snatches for reps
    Heavy C&J

    Metcon: Open 15.1 & 15.1a: 15 Minute clock:

    9 Minute AMRAP of:
    15 T2B (L2 Knee Raises, L1 Dragon Fly)
    10 Dead lifts 115/75 (L2 85/55, L1 Pick Manageable Wgt)
    5 Power Snatches (Same wgt as dead lifts)

    At 9 Minute Mark you will then have 6 minutes to find 1RM C&J

    C&J left must be completed before 15 minute mark to count

    Score = Rounds & Reps / Max C&J

  • IRON1 Workout

    Partner-wod ”I go, you go”

    AMRAP20
    -3min hs hold (accumulate)
    -40 devils press 20/15kg db
    -60 def.push up (-5-10cm)
    -80cal row

  • Metcon Workout

    • For Time:
    BB Power Clean (60/40Kg) 15 reps
    BB Thrusters (60/40Kg) 15 reps
    BB Power Clean 12 reps
    BB Thrusters 12 reps
    BB Power Clean 9 reps
    BB Thrusters 9 reps

  • Friday September 19th Workout

    4x10 Front Squat

    WOD:
    5 Rounds of the following
    20 Lunge Steps
    20 Air Squats
    10 Push Ups

  • Superkids 7-9v WOD Workout

    Superkids 19.1.

    6 min AMRAP
    5 wallball / goblet squat
    5 cal row

  • 9.8.2019 Workout

    EMOM 30

    1 minute : 1 RDS Macho Man
    2 minute : Run 200m

    M : 85kg
    W : 60kg

    (Salin ohjelmoinnissa)

  • Double Under Duo Workout

    16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

    A. Double Unders (or form specific focused single skips) for 50s of the minute

    B. Alternating reps of burpee / candlestick burpee
    starting at 8 total, Increase reps by 1 of each every time you come back to this station.

    Mark highest burpee rep count in results.

    20 minutes