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

  • thrusters-c2b - bos jumps Workout

    4 Rounds for time:
    10 thrusters
    10 chest to bar pull-ups
    10 box jumps

  • WOD 280515 Workout

    A.M.R.A.P. 10'

    ► 03 Heavy Power Clean
    ► 06 Pistol Squat

  • 9.1.2017 Workout

    Bq 3x10, 80,85,90kg
    Thruster 4x10 40kg + t2b x 5
    Hspu 4x4 2 abmat
    16min emom 5x leuka sin ja 10x push up

  • 1A Imported Workout

    Bench Press
    225x1
    230x1
    235x1
    240x1
    245x1
    250x1
    255x1
    260x1

    Crunches
    50

    Run
    4.0
    30:00
    2.0 miles

    Pushups
    30

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
    Strict Handstand Push Ups 5-7 reps
    One-Arm DB Walking Lunge Dx (light weight) 10 reps
    One-Arm DB Walking Lunge Sx (light weight) 10 reps
    Sit Ups 20 reps

  • Partner bench workout Workout

    Metcon (time)

    With partner AMRAP in 25 minutes of:
    3 Bench press 100/65kg
    12 KBS 32/24
    24 Double-unders
    *You go, I go

    Accessory (optional)

    3 rounds of:
    ME ring support hold (goal is 20-30sec)
    30-60s rest
    ME pull-up hold (goal is 20sec+)
    30-60s rest
    ME Handstand hold (goal is 30sec)

    Rest as needed between rounds.

  • Happy Hump Day! Workout

    BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat:
    4 x 5-8

    A2) Three-Point Dumbbell Row:
    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.

    *Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    5 Rounds:
    30 Seconds Max Deadlifts 225/155
    30 Seconds Max Handstand Push-Ups
    1 Minute Rest

    Set a sustainable pace for both movements and try to stay within a rep or two on each round.

    Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

    Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

    Post work to comments.

  • Ghd takareidet Strength

    4x8 kumpparilla skaalaus

  • 9.1.2017 Workout

    Bq 3x10, 80,85,90kg
    Thruster 4x10 40kg + t2b x 5
    Hspu 4x4 2 abmat
    16min emom 5x leuka sin ja 10x push up

  • Skill / Bar Muscle-up Workout

    EMOM 8:
    3-5 BMU
    Score: Total reps