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

  • Optional Workout

    Extra credit
    EMOM 10:
    ODD : 10 X-Band Walks Left + Right
    EVEN : 10 Strict Push-ups

  • Power clean and jerk Workout

    Thursday 15th March 2018

    POWER CLEAN AND PUSH JERK

    3-3-3-3-3

    Warm up and work up to a heavy triple.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

  • 3-30-17 Workout

    Strength
    5-3-1
    Pull Up

    EoMOM x 20
    Inverted Row - 1-2-3-4-5-6-7-8-9-10

    Metcon
    Anne
    100-80-60-40-20 Jump Rope
    50-40-30-20-10 Abmat Situps
    for time

    FemFit
    3 Rounds:
    400 M Run
    25 Squat
    25 Push Down

  • 3-27-17 Workout

    Strength
    5-3-1+
    Bench Press
    Weighted Glute Bridge

    EoMOM x 14
    Incline Swiss Press - 3-6-9-12-15-18-21

    Metcon
    3 Rounds:
    Run 200 M.
    20 x WallBalls (20/14#)
    10 x Burpee

    FemFit
    Max Effort: Tricep Push Down & Weighted Step Up
    60 Sec.
    45 Sec.
    30 Sec.
    15 Sec.

    150. M Run In between Push Downs & 40 Jump Rope Singles between Step Ups

    3 Rounds of:
    3 K2C
    15 Leg Raises

  • Iisigirls Workout

    3 rounds

    40 Airsquats
    20 ring rows
    10 bench dips
    5 hang power cleans (40/30kg)

  • Endurance WOD Workout

    Varied intervals for total 4 sets:
    A. 750/600 m row or ski or 1500/1200 m bike
    B. 10 renegade rows
    C. 15 KB goblet squats 24/16 kg
    D. 16 alternating DB hang power snatches 15/10 kg
    2 min rest

    Change the order of movements for every round.

  • Gymnastics + Hard routine Strength

    150 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU+A+H 2 x 1
    - MU+CTR 2 x 1
    - MU 8 x 2
    - MU x 20

    2.HSPU strength
    A. 5 x 5: Assisted lift off + pike push up - 2 x 5

    B. 4 x Tough: Box Pike HSPU
    - Knees on box 20"
    - 9 7 6 7

    3.Power clean
    A. Build to heavy Power clean single in 15 minutes

    A. EMOM10:
    1 Power clean @ 85-90% of Max - not done

    4.Strength
    A. 4 sets:
    6 Pendlay rows - 45 50 50 50 kg
    Max effort Push ups
    - No def. 17
    - 15 kg plates def. 14 13 13

    5.Metcon
    A. 00:00- 05:00
    3 Rounds for Time:
    10 Double KB hang cleans - 16 kg
    10 Burpee box jumps
    Time: 4.17

    05:00- 10:00: Rest

    B. 10:00 >
    For Time:
    10 Double KB Shoulder to overhead - 12 kg
    300 m Row
    15 KB STOH
    300 m Row
    20 KB STOH
    300 m Row
    Time: 6.24

  • Muscle & Power Strength

    Tempo 21X1

  • Extra Credit 03-06-2021 Workout

    • Foam Roll Lateral Hip x 60s each side
    • Active Straight Leg Raises x 60s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Superkids 10-13 Workout

    Saksityöntö telineestä

    5 x 5