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

  • Strength Workout

    Ring Row
    2020 Tempo; Max Reps at the prescribed tempo;
    rest 60sec x 3

  • Double Death Workout

    Pre-WOD
    5X3 Bench (185#,195#,205#,205#,205#)

    WOD: On the Minute, every minute (max 10 minutes)

    -Death by Double Unders
    (Increase by 5 every minute)

    -Death by Sit Ups
    (increase by 5 every minute / increase by 3 w/ GHD)

    Post:
    Mobility/Stretch

    Round of 25 for DU's. Yeah, I know, sucks ... but for someone just getting DU's and arthritic feet, happy to progress. Gonna get there! No excuses ... get better.
    Round of 21 for sit ups using GHD machine. Finished right at 3,2,1 ... did not make round of 24. Finished off with a 1000M Row to recover.

  • WARM-UP Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toe to Bar 7 reps

  • VIDEO- ATP Skill: Turkish Get-Up Workout

  • Accessory wod Workout

    4 Sets of:
    One-Arm DB Push Press 10 reps/side unbroken
    1:00 rest
    Double DB Farmer Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm DB Row 10 reps/side unbroken
    1:00 rest
    Double DB Death March 30 reps unbroken

    1:00 rest
    (Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

  • Warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toe to Bar 7 reps

  • Painonnosto clean pull Strength

    Clean pull 4 x 3

  • Weighted chin-up Strength

    Chin ups. Weighted if you can

  • Body Armor Workout

    3 Sets:
    30 Glute Bridges
    200 Meter Double KB Carry*
    Rest 2:00 between.

    *On the Double KB Carry:
    Meters 0-100 - Left KB in Front Rack, Right KB in Hang.
    Meters 101-200 - Left KB in Front Rack, Right KB in Hang.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps