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

  • Muscle & Power, AV Strength

    3x6 OH squats

  • Bootcamp-treeni 27 kelkan työntö Workout

    Parin kanssa vuorotellen

    7 x 40 m kelkan työntö, kevyt kelkka, sprintti.

  • Hike Workout

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

  • 1 Imported Workout

    Push Ups 70

    Crunches 60

    Run 4.4
    30:00
    2.2 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

  • Competition Strength

    D.
    In 15 minutes or less, build to today’s “heavy”…
    Back Squat x 1 rep

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 3 reps @ 80-85% of today’s heavy single

  • 2 Imported Workout

    Pull Ups
    10 (1 emom)

    Back Ext
    60

    Bike
    Lv 7
    30:00
    7.02 Miles

  • 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

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

  • 5/6/2013 Workout

    Bench Press

    135*10
    150*5
    200*5
    215*3
    225*3
    235*1
    240*1
    245*1

    200 crunches