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

  • RestDay! Workout

    RestDay!

  • Squat That Clean Workout

    Pre-WOD:
    Work up to a heavy set of 5 front squats

    WOD - 7 Minute AMRAP:
    - 3 Squat Cleans(135#,95#)
    - 3 T2B
    - 6 Squat Cleans
    - 6 T2B
    - 9 Squat Cleans
    - 9 T2B
    ... etc
    Count Total Reps

    Yeah ... I RX'd the girls weight :) Getting strength back, and feeling better since illness and gout kept me out 5 weeks. I FINALLY got the kipping for Toes 2 Bar ... may be a little ugly right now, but boy it is nice to be able to string together reps! Skill improvement is good

    Post WOD (w/ Joseph and Jeff):
    - 100 situps

  • Muscle & Power, AV2 Strength

    Power snatch 2 RM

  • Cindy Workout

    Pre-WOD: Work up to a heavy set of 5 Back Squats

    "Cindy"
    20 minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    13 rounds + 5 Pull Ups + 2 Push Ups

    Legit reps! No band ... chin above bar, full range push up, squat below crease of knee ... low round scorer in my class ... but pride in my movements.

  • Pull up/ Bar MU Mellan Workout

    A:
    Toe or leg assisted pull ups 3xMax
    DB biceps curls 3xMax

    B:
    Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

    C:
    Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)

  • Muscle & Power, YV2 Strength

    Bent over barbell row (pronated) 4x6 reps

  • Partner WOD Workout

    0-15
    6 rounds
    9 Thruster @50/35kg
    15 C2B/PU

    On 15-20
    max meters Row

    On 25
    6 rounds
    12 DB snatch @22,5/15kg
    12 HSPU

    Partner switch at every round!

  • "HOME WOD" Workout

    A.
    EMOM x6:
    1.) Shuttle run
    2.) Walk out + Push up
    3.) One leg V-sit up

    • Mobility...

    • Work on: HSPU/Dip

    B.
    7 rds: Not for time:
    3 Strict HSPU
    3 Dip (w/ chair/bench)
    3 Push up

    C.
    AMRAP 18min.:
    Max reps: Shuttle Run (10m)
    Every 3min.:
    (On the 0:00/3:00/6:00/9:00/12:00/15:00)
    50 DU's
    12 Burpee

  • Metcon strength Workout

    • 3 Sets of:
    Strict Handstand Push Ups 15 reps
    (Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
    1:00 rest
    BB Split Stance Romanian Deadlift 15 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 15 reps unbroken)

    1:00 rest
    One-Arm KB Row 15 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 15 reps unbroken)
    1:00 rest

  • Muscle & Power, YV1 Strength

    Bench press heavy eccentric sets 4x 3-5 reps. Use 100-115% of 1 RM, and a spotter.