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

  • Warmup Workout

    2-3 Sets
    3 Triple Broad Jumps (3 broad jumps consecutively, rest about 10sec between, perform 3 of these)
    30sec Side Star Plank/side
    6-8 Half Kneeling DB Arnold Press

  • Superkidsien ja Toukkien pikkujoulu Workout

    1. Aarteen etsintä

    2. JoukkueWOD:

    Kolmen hengen joukkueissa:

    A) Kelkantyöntö 15 x 10 m. 1 istuu kelkassa ja 2 työntää
    B) 2000 m soutu: 1 soutaa haluamansa matkan, 1 roikkuu ja 1 lankuttaa. Jotta voi soutaa toisten pitää olla roikkumassa tai lankussa.

  • Sean Workout

    Ten rounds:
    11 Chest to bar pull-ups
    75 pound Front squat, 22 reps

  • Weekly update, Week 43 Workout

  • For time: 21-15-9 Workout

    21-15-9
    Overhead squat @ 60kg
    Pull ups

  • Warmup Workout

    1 Mile Easy Assault Bike
    (then)

    AB Sprint 12sec @ 90% +
    every 70sec x 5
    *turn on your power and brain with this - build up and try to get some max wattage by the last set - comparing your peak wattage to week one - this is a good metric to see how recovered you are.

  • Open 15.2 Workout

    selviä pe aamulla boxilla

  • Endurance Workout

    • 8 Interval of:
    Assault Bike 20 Kcal @ max effort
    2’ rest each interval

  • “Squat drop and roll” Workout

    AMRAP 15 Minutes:
    5 Front Squats 185/125
    10 Lateral Bar Burpees
    15/12 Cals assault bike

    The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Womens 12 calories mens 15 .

    Post rounds, reps, and Rx to comments.

  • Snatch 3exp Workout

    Tuesday 26th June 2018

    SNATCH

    Performance
    Every Other Minute on the Minute x 10 Reps:
    Snatch

    Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every Other Minute on the Minute x 10 Reps:
    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 the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Post loads to comments.
    Exposure 3 of 8

    For Time:
    400m Run
    25 Burpee-Box Jumps 24/20″
    400m Run
    25 Burpee-Box Jumps
    400m Run

    Post time and Rx to comments.