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

  • RIVE KOMPLEKSI Workout

    E3MOM 15
    Squat Clean 5 x 5

  • Home workout Workout

    Emom x20
    1) run
    2) 20-30 air squat

  • Work Out Day 2 Devansh Workout

    Day 2
    Part A - 4 rounds
    Skipping - 100
    Lateral lunge to high knee - 10 each leg
    Spiderman plank - 12 each side

    Part B - 4 rounds
    Push ups - 15 (full range of motion) pause at bottom for 2 sec
    Band pull apart - 15
    Shrugs - weighted - 15
    Medicinie Ball Crunches - 15

    Part C - 1 round
    20 meter sprints
    As many as possible for 3 minutes
    Rest 3 minutes
    As many as possible for 2 minutes
    Rest 2 minutes
    As many as possible for 1 minute
    Rest 1 minute
    As many as possible for 30 sec.

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Main site Tuesday 210608 Workout

    Online Semifinals Event 2

    For time

    ♀ 35-lb. DBs ♂ 50-lb. DBs

    25-minute time cap

    Scaling

    Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

    Intermediate Option

    For time

    ♀ 25-lb. DBs ♂ 35-lb. DBs

    Beginner Option

    For time

    • 35 dumbbell shoulder-to-overheads
    • 35 dumbbell deadlifts
    • 35 sit-ups
    • 70 single-arm dumbbell squats
    • 35 sit-ups
    • 35 dumbbell deadlifts
    • 35 dumbbell shoulder-to-overheads

    ♀ 10-lb. DBs ♂ 15-lb. DBs

  • HSPU: Lätt Workout

    3x20-30 sec hand stand wall hold

    5x10-30 sec frog stand

  • 8.12.2019 Workout

    Recovery 15 min

    Bike/ski/row

  • Snatches Strength

    16x Every :20sec - 1 Snatch @60-75% (add every 4th)
    12x Every :45sec – 1 Snatch @75-80% (add every 4th)
    EMOM 8 - 1 Snatch @80-90% (add every 2nd if possible)

  • Superkids 10-13 v voima Workout

    5 x 1 Negative muscle up

    5 x 5 vaakarengassoutu + 3 sek pito joka toistolla

    5 x 3 negative ring dip

    2 x max aika pito dipin ala-asennossa

  • Tuesday 15th june 2021 Strength

    Strength

    Press
    strength 3*5
    hypertrophy 4*8

    Accessory

    3 sets of 8-12 reps
    Single arm press (each arm)
    Tactical pull ups

    Workout

    5 rounds

    100m erg
    1 length arm over arm heavy KB pull (attach KB to rope)

    1:1 work to rest (partner up if possible)

  • Metcon Workout

    • 14 Min AMRAP of:
    Ring Muscle Ups 7/5 reps
    MB Wall Ball (9/6Kg) 50 reps
    Double Unders 100 reps