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

  • Dumbbell Demons Workout

    5 Rounds for Time
    5 Single Arm Dumbbell Snatches (75/40 lb)
    10 Dumbbell Lunges (75/40 lb)
    15 GHD Sit-Ups
    20 calorie Assault Air Bike

  • MONDAY 131125 Strength

    Resting 60 seconds between sets:

    Bench press 2-2-2-2-2-2-2-2-2-2

  • TEMPO BACK SQUAT (30X1) Workout

    TEMPO BACK SQUAT (30X1)

    6 x 2

    Heavier than last week. Should be challenging. Use spotters if you’re not 110% sure of your reps.

    Post loads to comments.
    Exposure 8 of 8

    For Time:
    750m Row
    21 Dumbbell Push Presses 50/35
    500m Row
    15 Dumbbell Push Presses 50/35
    250m Row
    9 Dumbbell Push Presses 50/35

    Post time and Rx to comments.

  • Täydellisiä toistoja Workout

    for quality x4:
    3+3 pistooli
    5 x rengasojennus
    10x assarch
    5punnerrus
    5 korkea boxihyppy

  • Superkids 10 - 13 v ja ninjat 14-16 v WOD Workout

    Superkids:

    3 min AMRAP
    8 Boxin yli burpee
    8 vuorikiipeilijää
    8 yhdenjalan kyykkyä / jalka boxille

    1 min rest

    3 min AMRAP
    8 boxin yli burpeeta
    8 linkkaria
    8 vauhditonta pituushyppyä

    Ninjat:

    3 min AMRAP
    10 boxinyli burpeeta
    8 toes to bar
    6 pistoolikyykkyä vuorojaloin / boxille nousua

    2 min lepo

    3 min
    10 boxinyli burpeeta
    8 russian twist kahvakuulalla
    6 vauhditonta pituushyppyä

  • 20.6.2019 CF Workout

    Sama kuin sali

  • Wallball heittelyä Workout

    Parin kanssa 2 kierrosta:
    Yhteensä 50 heittoa sivukautta seisten
    Yhteensä 50 wallballia vuorotellen toisilleen

  • WOD Workout

    12 min AMRAP

    15 Wall ball
    12 Ring row
    9 T2B

  • Back squat Strength

    BS: 3x5 (75%, 80%, 85%)

  • Partner WOD Workout

    In teams of 2, with one partner working at a time, alternate full rounds of the following…

    AMRAP 10 Minutes:
    15 Deadlifts 135/95/75
    10 Push-Ups

    The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Push Presses 95/65/45
    10 Toes-to-Bars

    The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Overhead Squats 75/55/35
    10 Pull-Ups

    The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

    The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

    Post rounds, reps, Rx and partner to comments.