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 7-9 v WOD Workout

    5 kierrosta

    1 PEP + 5 sekunttia pidossa
    3 kuperkeikkaa
    5 burpeeta
    7 goblet kyykkyä superhitaasti alas - nopeasti ylös, paino 1 kpl käsipainoja

  • Muscle & Power, YV1 Strength

    Bench press with uneven weights 4x10 reps

  • Metcon Workout

    • 3 round of:
    Walking Lunge 30 reps
    Pull Ups 15 reps
    Walking Lunges 30 reps
    Toes to Bar 15 reps

  • Rowing Accessory Workout

    5000m Row
    Change pace every 1000m
    - 24, 26, 28, 26, 24spm
    Record Distance

  • tankojumppaa tempaus Workout

    3 x

    5 x hang power snatch
    5 x hang squat snatch
    5 x power snatch
    5 x snatch

    Sama kuin clean & jerk reenissä

  • Monday 10th June Workout

    0-15 mins build upto a heavy 5rep TNG deadlift

    19-28 mins Emom (19 mins first round/28 mins last round)
    Alternating between
    1: 5 DL@60-70%of above + 10 wall ball
    2: 30 DUs

    31-36 mins HSW practice

    36-40 tabata core or mobility

  • 5/10/19 Workout

    Warm up(0:00-8:00)
    2rds
    10 frog jumps
    10 in and outs

    Mobility(8:00-12:00)
    1:00 min pigeon
    1:00 min couch

    Fittrain(20)
    c/o of Alchemy 365
    A20
    5 Rounds:

    3 minutes:
    6 Half Burpees
    6 Push-Ups
    12 Narrow Mountain Climbers
    18 Jump and Touch

    1 minute:
    Rest

    Finisher
    30 w-raise
    60 alt sit ups
    1:00 min ham stretch

  • Light Fran Workout

    TEMPO BACK SQUAT (20X1)

    3 x 6

    Heavier than last week.

    Post loads to comments.
    Exposure 8 of 8

    LIGHT “FRAN”

    For Time:
    21-15-9
    Thrusters 75/55
    Pull-Ups

    The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

    Post time and Rx to comments.

  • Assault capacity Workout

    200/160 Calorie Assault Bike
    Males: 20 Calories Easy, 20 Calories Hard
    Females: 16 Calories Easy, 16 Calories Hard

  • Jiyo's 3-Day Workout (DAY 2) Workout

    Day 2: working core + legs

    • Basic stretching / yoga 5 mins
    • Jumping jacks 10 reps
    • Wall sit 30 sec
    • Straight arm plank 30 sec
    • Squats 20 reps (watch video before hand to check correct form)
    • Lunges 20 reps

    [10 sec break in between each exercise]

    Jiyo will repeat this set 2 times, and can take a 1 min break between each set.