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

  • Ninjat 14-16v WOD Workout

    Parin kanssa:

    3 kierrosta aikaa vastaan vuorotellen:

    400 m soutu + 15 thrusteria (25/30 kg)

  • 13.04.2016 - WOD Workout

    20 - 16 - 12 - 8 - 4
    Pistols
    Every Round 5 Hang Snatch (43/30)

  • METCON Workout

    • 5 Round not for time of:
    Strict Ring Muscle Ups 5 reps
    Strict Toes to Bar 10 reps
    Handstand Walks 10 m

  • Team wod 13.10 Workout

    Battle of JKL final: "40100" (modified team workout)
    Teams of 3 complete following as fast as possible
    80 cal row
    80 box overs
    80 thrusters 40/30
    80 T2B
    80 thrusters
    80 box overs
    80 cal row

  • SNATCH Workout

    Tuesday 12th June 2018

    SNATCH

    Performance
    Every Other Minute on the Minute x 20 (10 sets):
    Snatch

    Build to a heavy single for the day, not necessarily a new 1RM. The goal is no misses.

    Fitness
    Every Other Minute on the Minute x 20 (10 sets):
    2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use a weight that allows you to hit perfect positions.

    Post loads to comments.
    Exposure 1 of 8

    At 0:00
    3 Rounds for Time:
    7 Burpees
    15 Wall Balls

    Rest

    At 5:00
    3 Rounds for Time:*
    7 Burpees
    15 Wall Balls

    *Faster than first round

    Post times and Rx to comments.

  • Bitch Work 14122015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    AMRAP 4 minutes x2
    20 KB swings 70/53lbs
    20 Push ups
    Rest 3 minutes between AMRAPs

    4-5b. Bitch Work
    5 Rounds
    Sprint 300m
    Rest 1 minute

    4-5c. Strength
    5 Rounds
    50ft Yoke carry AHAP
    Rest as needed between rounds

    4-5d. Accessory
    AMRAP 7 minutes
    Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

  • Bench press 5x8 Strength

    EMOM 3, target heviest possible

  • Push Up Strength

    3 x max reps

  • Gymnastic metcon Workout

    • 3 Round of:
    Run 200 m
    Bar Muscle Ups 10/7 reps unbroken
    Run 200 m
    Rest as need each round
    Ogni round va affrontato a max effort. Scala il numero di reps sui BMU eventualmente per poterle
    fare tutte unbroken ad ogni round

  • lifting Workout

    EMOM 10:
    Odd: 1 snatch drop ( use weight that allows you to be fast)
    Even: 1 muscle snatch

    5x
    Snatch from blocks:
    2 snatch (drop btw) + 1 OHS with 2s pause at bottom
    Use moderate weight, go by technic and speed. New set every 2min.

    Back squat:
    6x6
    Rest 3min btw sets.Use 75-80% of max. Hit all sets with same weight.

    3 rds Accessory:
    20 step dual kettlebell front rack lunges ( you choose load)
    15-30 GHD sit-up
    20-30 back extension