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

  • Deadlift Strength

    5x5
    AHAP

  • Superkids 10-13 v Workout

    Harjoitellaan

    • Kyykky
    • Etukyykky -Etunojapunnerrus

    WOD

    Parin kanssa vuorotellen toinen tekee kierroksen, toinen lepää

    3-5 kierrosta

    -7 täydellinen etunojapunnerrus
    -9 burpeeta
    -12 täydellistä kyykkyä

  • 2 Imported Workout

    Pull Ups
    10 (1 emom)

    Back Ext
    60

    Bike
    Lv 7
    30:00
    7.02 Miles

  • Flexibility Workout

    5x Upward to downward dog transitions
    10x arm rotations backwards
    10x arm rotations forward
    1 minute hanging off pull up bar - practice active core and going from active to passive hang position
    5x inchworms
    5x ring rows

  • 1 Imported Workout

    Push Ups 70

    Crunches 60

    Run 4.4
    30:00
    2.2 Miles

  • Skills Practice Workout

    20 Minutes Free Play
    Handstand Walking
    Forward / Backward

  • Happy Hump Day! Workout

    BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat:
    4 x 5-8

    A2) Three-Point Dumbbell Row:
    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.

    *Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    5 Rounds:
    30 Seconds Max Deadlifts 225/155
    30 Seconds Max Handstand Push-Ups
    1 Minute Rest

    Set a sustainable pace for both movements and try to stay within a rep or two on each round.

    Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

    Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

    Post work to comments.

  • Snatch 1RM Workout

    Tuesday 31st July 2018

    Performance
    Snatch 1RM

    Warm up and build to a 1RM for the day.

    Fitness
    Snatch Deadlift + Mid-Hang Snatch + Overhead Squat

    If you’re newer to the lift, build to a heavy load for the day on the complex.

    Post loads to comments.
    Exposure 8 of 8

    Every Minute on the Minute x 10:
    10 Russian Kettlebell Swings, as heavy as possible
    Forearm Plank the remainder of the minute

    If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.

    Post work to comments.

  • Hike Workout

    Jim and Billys Trail from the 173 to the third hut.
    2.26 mi

  • WOD 2 28092015 Workout

    10-9-8-7-6-5-4-3-2-1 reps for time of:
    - Push press (40/30 kgs).
    - Full Clean (50/35 kgs).
    - Deadlift (80/60 kgs).

    *** Time cap: 17 min.