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

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 50 min
    - RS
    - TWB
    - MU as. 6 x 1
    - MU 4 x 1
    - Total of 10 MU
    B. HSPU practice for 15 min

    2.Conditioning
    A. At 70 % effort:
    2000m Row
    - Then -
    3r ounds:
    10+10 Single leg KB RDL - 20 kg
    6+6 Lateral box step ups
    6+6 KB Windmill
    - Then -
    4000 m Bike
    Time: 34.00
    131/154

  • AccessoryWOD Workout

    3 sets:
    20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

    10 Arch - Hollow rolls

  • Вежба на Денот за 17 Јуни - Вторник Workout

    5 сетови од:
    1 мин - Сумо Високо Подигнување 20кг
    1 мин - Туркање од рамо 20кг
    1 мин - Двојно Јаже
    1 мин Одмор
    Направете Најмногу повторувања од секоја вежба посебно. Вкупниот резултат не се брои. Објавете го резултатот од секоја вежба посебно и тоа:
    Сумо Високо Подигнување - 000
    Склекови - 000
    Двојно Јаже -000

  • Partner WOD Workout

    Metcon: For Time (Teams of 2)

     200 Double Unders

     180 Air Squats

     160 Sit Ups

     140 Second Plank

     120 Push Ups

     100 Hollow Rocks

  • Etukyykky 2 RM Strength

    Find your 2 RM front squat of the day!

  • 18.7.2018 KK Workout

    Row 1000
    50 box over burpees
    Row 500m

    Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.

    Lopuksi
    Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.

    Vanhemmat henkilöt käsillä kävelyä.

  • Partner WOD Workout

    AMRAP 30'

    Team of 2
    -80 WB / Dip hold (ring)
    -80 T2B/ Wall sit
    -80 STOH/ Plank hold @60/40kg
    -80 DU/ L-sit
    -80 DL/ HS hold @60/40

    While the first athlete is doing the dynamic movement the other is holding the static movement - Switch any time

  • 5000m row Workout

    5000m row for time

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 5-8

    A2) Goblet Lateral Lunge (not alternating):
    4 x 5-8

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 8 of 8

    4 Rounds for Times:
    10 Toes-to-Bars
    20 Push-Ups
    30 Sit-Ups
    40 Squats

    Rest 2 minutes between rounds.

    The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

    Post times and Rx to comments.

  • Walking lunges, V-ups and DB snatches Workout

    4 rounds for quality: