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

  • Competition Workout

    C.
    Three sets of:
    Kettlebell Skull Crushers x 10-12 reps
    Rest as needed
    *Bamboo Bar Overhead Static Hold x 60 seconds
    (Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
    Rest as needed
    Towel Pull Ups x 8-10 reps @ 21X1
    Rest as needed

  • Superkids 7-9v WOD Workout

    5 x

    10 m valakyykkykävely
    7 polvet kyynärpäihin

    Aina kun koutsi käskee tehdään 5 burpeeta

  • Competition Strength

    A.
    Every minute, on the minute, for 5 minutes:
    Front Squat
    *Set 1 – 2 reps @ 60%
    *Set 2 – 2 reps @ 65%
    *Set 3 – 2 reps @ 70%
    *Set 4 – 1 rep @ 75%
    *Set 5 – 1 rep @ 80%

    Rest one minute, and then…

    Every two minutes, for 10 minutes (5 sets):
    Front Squat
    *Set 6 – 85% x 1 rep
    *Set 7 – 85-90% x 1 rep
    *Set 8 – 90+% x 1 rep
    *Set 9 – 90+% x 1 rep
    *Set 10 – 90+% x 1 rep

    For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

  • This is SPARTA! Workout

    5 Rounds for time

    10 Snatch 42.5kg / 30kg
    10 Burpees Pull-Ups
    10 Thruster 42.5kg / 30kg
    10 Push-Ups
    10 Front Squat 42.5kg / 30kg
    10 KB Swing 24kg / 16kg

  • 4x8min Workout

    4x8min (2min rest)

    A) 4x 1min ON/1min OFF
    Alt.
    SkiErg
    Burpee-KB over Obstacle

    B) 2x 2min ON/2min OFF
    10 Burpee over Rower + ME Row

    C) 4x 1min ON/1min OFF
    Alt.
    Assault Bike
    DB Snatches

    D) EMOM 8
    (1) 15-20 Wall Balls
    (2) 30-50 Double Unders

  • Weightlifting strength Strength

    • 1-1-1-1-1 of:
    BB Clean & Jerk
    70-75% 1RM

  • asdsdadsaqsdqd Workout

    qdqdqwdqw

  • Superkids 10-13v WOD Workout

    5 kierrosta:

    5 leuanvetoa renkailla
    7 käsipainothrusteria
    1 min lepo

  • Competition Strength

    C.
    In 15 minutes or less, build to today’s “heavy”…
    Back Squat x 1 rep

    Followed by…

    D.
    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 2 reps @ 90% of today’s heavy single

  • 12/13/19 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 pigeon per

    Workout(20)
    :35 on :25 off x5
    airdyne
    low plank
    body builders
    high plank

    Finisher
    50 cross crunch
    1:00 min chest opener