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, YV2 Strength

    Bent over barbell row (pronated) 4x8

  • Superkids 7-9v WOD Workout

    3 kierrosta

    20 sek roikkuminen pääalaspäin renkailla
    20 sek roikkuminen tangosta
    20 sek lankkupito etunojassa nojapuilla /käsipainoilla
    20 sek hollow pito
    lepo tarpeen mukaan pitojen välissä

  • Måndag 15/10 2018 Workout

    A: Push Press 5x3
    5 heavy sets of 3 reps
    2min rest between each set

    B: 12min amrap
    4 Strict pull ups
    3/3 Single arm DB c&J
    8 Goblet squat with DB

  • Warmup Workout

    4 Sets Not For Time
    10 Behind the neck push press - moderate weight
    10 Barbell Muscle Snatch - moderate weight
    45sec Band Resisted Deadbug
    *This is prep for your shoulders and hips and core

  • Grenade Workout

    Strength / Skill:
    - Work up to a heavy set of 2 Hang Snatch

    WOD - For Time:
    - 50 KB Swings (#53/35)
    - 40 O/H Weighted Lunges (#45/25)
    - 30 Burpees to Bumper Plate
    - 20 Hang Snatch (#95/65)
    - 10 Strict Pull Ups

    Another RX workout. 53# KB, 45# Bumper Plate for lunges, 95# for snatch and all strict pull ups. 45 years old, 6'5", 195# … I will take what I can get! Only worked 65# for snatch skill work as I am really trying to make sure I can catch it in a squat and progress from there. Mobility is not there, but it will get there dammit!

  • Jolt Workout

    Strength / Skill:
    -Work Up to a Heavy Clean & Jerk

    WOD - OTMEM for as long as possible (20 minute cap):
    -3 Power Cleans (#135/95)
    -3 Front Squats
    -3 Jerks

    Post: 3 rounds
    -15 Weighted Sit Ups
    -15 Unweighted Sit Ups

    This was a soul crusher!

  • Onsdag 10/10 2018 Workout

    A: Back squat 3x5
    Moderate to heavy load

    B: 6rft
    15 Goblet squats
    10 TTB
    5 Burpee boxjump overs

  • Wretchedness Workout

    Strength / Skill:
    3x8 Weighted Strict Pull Up
    Note: Pause between each rep for 5-10 seconds in each set.

    WOD - For Time (20min Cap):
    - 20 Hang Cleans (#115,75#)
    - 20 Front Rack Barbell Lunges
    - 20 Bar Facing Burpees

    Note: Use same weight for cleans and lunges.

    Post-WOD:
    3x1Min Weighted Plank

    Ouch is all I need to say.

  • Måndag 8/10 2018 Workout

    A: 5 rounds
    30 sec row for cal
    30sec rest
    30 sec thrusters 40/30kg
    30sec rest
    30 sec rope climbs
    30sec rest

  • WOD 20.9 Workout

    Teams of 4
    Station 1: 6000m row (alt. anyhow)

    Station 2: AMRAP
    20 burpee box over
    30 wall ball
    40 KBS 24/16
    50 abmat sit ups

    Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.