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

  • Hand stand Push ups , RMDL Split stance Workout

    Monday 18th December 2017

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 4 of 8

    21 Minutes Not for Rounds:
    7 Russian Kettlebell Swings, Left
    7 Russian Kettlebell Swings, Right
    14 Alternating Reverse Goblet Lunges
    14 Russian Kettlebell Swings

  • Turkish Strength

    Turkish get ups

  • 12 Days Of Christmas Workout

    1 Sumo Deadlift High-Pull 35/25 Kg
    2 Thrusters
    3 Push Press
    4 Power Cleans
    5 Power Snatches
    6 Kettlebell Swings 24/16 Kg
    7 Pull-Ups
    8 T2B
    9 Pistol Squat
    10 Double-Unders
    11 Burpees
    12 OZ Beer or Reps of Bear Complex 35/25Kg

    1
    2-1
    3-2-1
    ...
    ...
    12-11-10-........-1

  • 07-17-2012 Workout

    6 Rounds

    50M Sprint
    25M OH Walking Lunges - 25# Med Ball

  • 6.11.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • 18.1.2017 Workout

    Tankojumppa
    5 kierrosta
    3x takakyykky
    3x punnerrus niskasta
    3x etukyykky
    3x raakarinnelleveto
    3xhyvää huomenta
    3x valakyykky

  • 21.2.2026 Workout Warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    @ workout pace
    250m Row
    200m Run
    500m BikeErg
    200m Run
    250m Row

  • Lattia Pena Strength

    Lattia penkki Pyramidi E3MOM

    10 x
    8 x
    6 x
    4 x
    3 x

    40%----> 70%
    Kyynärpäät maahan hallitusti toistoissa.

  • Bass Hill 5k Trail Course Workout

    3.10 Miles

  • Hike Workout

    Deep Creek
    2 miles