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

  • Enginen - Back Squat 4x10 Strength

    Back Squat 4x10@65-70%

    Ohje: Älä viä sarjoja feilureen asti. Sinun pitäisi pystyä tekemään 1-5 toistoa vielä jokaisessa sarjassa enemmän kuin mihin lopetat.

  • Weekly update, Week 12 Workout

  • Strength Strength

    On a Running Clock, every 2 minutes for 16 minutes, complete:
    - Round 1 - DB Step-Ups x 10/leg to 20 in. Box @ 30-50/10-30 lbs.
    - Round 2 - Side Plank x 30 seconds/side

    • You have a two minute window to get 10 DB Step-Ups per leg in on the first round. Whenever you finish your last DB Step-Up, you have the remainder of the 2 minute window to rest. When the clock hits the 2 minute mark, you will perform a Side Plank for 30 seconds per side. Upon completing that, you will have the remainder of that 2 minute window to rest. You will repeat this sequence until you have performed both movements four times each.

  • Joulutreenit lapset Workout

    Lämmittely

    Mobility

    "Rapukävely- ralli"

    Metcon:
    1min on/off 3 kierrosta
    Boxihyppy
    Seinäpallo

    Venyttelyt

  • Mobility 28.11 Workout

  • Joulutreenit lapset Workout

    Lämmittely

    Mobility

    Lankku tabata 8 x 20/10

    Metcon: vuorotellen kaverin kanssa
    Amrap 15min
    4x köysikiipeily
    4x seinäkävely
    4x K2E

    Venyttelyt

  • 12/1/20 Workout

    Warm up(10)
    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    WRK(18)
    3 burpees
    6 kettlebell/dumbbell/sandbag swings
    100m suitcase carry or 100m run

    Finisher
    50 flutter kicks
    1:00 samson stretch

  • Muscle & Power, AV1 Strength

    Back squat 8-8-8-8 reps, then max reps @ 90%

  • TOUCH-AND-GO POWER SNATCH Workout

    TOUCH-AND-GO POWER SNATCH
    Every Other Minute on the Minunte x 14 (8 sets):
    At Minutes 0 and 2: 7 TNG Power Snatches
    At Minutes 4 and 6: 5 TNG Power Snatches
    At Minutes 8 and 10: 3 TNG Power Snatches
    At Minutes 12 and 14: 7 TNG Power Snatches

    Each set should be heavy for the rep range. These should be true Touch-and-Go Power Snatches without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

    Post loads to comments.
    Exposure 4 of 8

    For Time:
    9-6-3
    Bar Muscle-Ups
    Thrusters 155/105

    The Thrusters should be heavy for you. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

    Post time and Rx to comments.

  • GYMNASTIC STRENGTH Strength

    Find 2 RM Strict pull-up
    ( 0:02's Pause Chin over bar each rep)
    * Any Progression *
    https://vimeo.com/175741058