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

  • Superkids 7-9v ja 10-13v WOD Workout

    Death by burpee + 10 m run!

  • Superkids 10-13v taito Workout

    Renkailla
    -Skin the cat
    -turmariipunta
    -pito suorin käsin
    -kippi
    -muscle up jalat maassa

  • Chelsea Workout

    On the minute joka minuutti 30 min ajan

    5 leuka
    10 etunojapunnerrus
    15 kyykky

  • Back squat Strength

    BS: 3x5 (75%, 80%, 85%)

  • Strength Strength

    • 1-1-1-2-2-2-2 of:
    BB Back Squats
    1 @ 8 RPE (-5% Load Drop)
    80% 1RM 1 rep
    85% 1RM 1 rep
    90% 1RM 1 rep
    95% of 1 @ 8 RPE 2-2-2-2 reps

  • Fran Workout

    Strength / Skill:
    5x3 Front Squat

    WOD - For Time:
    "Fran"
    21-15-9
    - Thrusters (95,65)
    - PU

    Wanted to keep this a sprint, so dropped from RX. Stoked my 18 year old high school son completed RX in 5:58, and being 6'4" 185lbs basketball player. 3 rep max at 155 for Front Squat, not long ago 155 was my 1 rep max. Last time I did a sprint Fran I did it at 65#, as well and did 75# today. Progress. No excuses, these 46 year old legs just need to get stronger on this 6'5" 192# frame.

  • Rintatankoon pito Workout

    3 x max aika rinta tankoon pito
    Tavoite joka kerralla saada 60 sek.

  • AccessoryWOD Workout

    3 sets for quality:
    10 Dumbbell Lateral Raises, slow and controlled
    10 Dumbbell front raises, slow and controlled
    10 Rear Delt flys, slow and controlled

    Then
    4 sets for quality:
    8-10 Dumbbell upright rows @ 3121 Tempo
    8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
    8-10 Tempo Bicep Curls, 3 ct eccentric

  • Back Squat Workout

    TEMPO BACK SQUAT (30X1)

    5 x 4

    Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

    Post loads to comments.
    Exposure 6 of 8

    Every 3 Minutes x 5:
    7 Thrusters 115/80
    12 Toes-to-Bars

    You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

    Post work to comments.

  • MONDAY 131125 Strength

    Resting 60 seconds between sets:

    Bench press 2-2-2-2-2-2-2-2-2-2