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

  • Girs Gone Wild Workout

    On the 0:00... Girls Gone Wild Part #1 -
    "Fran" 21-15-9: Thrusters (42.5/30kg) Pull-Ups

    On the 4:00... Girls Gone Wild Part #2 -
    "Diane" 21-15-9: Deadlifts (102.5/70kg) Kipping Handstand Pushups

    On the 8:00... Girls Gone Wild Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (60/42.5kg)

    • Three part workout, starting on the 0:00, 4:00, and 8:00. Any time remaining after completing the task (first being "Fran"), is rest.

    • What is less important than doing these workouts as "Rx", is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either "Fran" or "Diane", let's slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

    • Enter all three completion times to the trackers, where the system will add together the sum total.

    • If we reach a time cap, add a single second for every repetition not completed.

  • Power Clean Strength

    "Power Clean
    1x3 (80% 1 rm)" 7 set

  • Leg day Strength

    Shoulders and legs.

    4x12

    40 sets in total!

  • TEMPO BACK SQUAT (32X1) Workout

    TEMPO BACK SQUAT (32X1)
    5 x 4

    Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

    Post loads to comments.
    Exposure 5 of 8

    For Time:
    20-16-12-8-4
    Hang Squat Cleans 40/30kg
    Reverse Lunges 40/30kg
    Push Presses 40/30kg

    Post time and Rx to comments.

  • Tuesday December 9th Workout

    Master WOD 12.9.2014

    6min AMRAP
    4 Snatch
    4 Over the Bar Burpees
    Rest 4 Minutes

    6min AMRAP
    10 Wall Balls
    10 Pull Ups
    Rest 4 Minutes

    6min AMRAP
    4 Cleans
    4 HSPU (Kipping)

  • Tankosarja Workout

    7 kierrosta

    4 rinnallevetoa
    3 etukyykkyä
    2 vauhtipunnerrusta
    1 valakyykky
    30 sekunnin tauko

  • Rest day! Workout

    Give your rowing muscles a good massage with a foam roller!

  • Happy Hump Day! Workout

    BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat:
    4 x 5-8

    A2) Three-Point Dumbbell Row:
    4 x 5-8

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    5 Rounds:
    30 Seconds Max Deadlifts 225/155
    30 Seconds Max Handstand Push-Ups
    1 Minute Rest

    Set a sustainable pace for both movements and try to stay within a rep or two on each round.

    Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

    Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

    Post work to comments.

  • Gymnastic - ANGIE Workout

    AFAP
    100 pull ups
    100 push ups
    100 sit ups
    100 squats

  • Competition Workout

    D.
    Complete as many rounds and reps as possible in 8 minutes of:
    8 Strict Handstand Push-Ups
    8 Burpees