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

  • 5-24-17 Workout

    Muscle
    Push Superset
    10-10-10 rest pause
    Incline Bench Press
    20-20-20 rest pause
    KB Incline Press
    30-30-30 rest pause
    Tricep Pushdowns

    Metcon
    21-15-9 reps for time of:
    Ring Dip
    Single-arm overhead squats

  • 151013 Workout

    6minutes EMOM

    10 Double Unders / 10 Singles
    Max Ground to Overhead

    Athletes to choose their own weight

    Score = Max Weight Moved

  • Conditioning 01-05-2019 Workout

    10 Minutes on the clock in teams of 2:
    5 Minutes of Max DB Man Makers
    5 Minutes of Max Turkish Get-up

    *One athlete completes a 1 rep at a time alternating back and forth with their partner.

  • MU, naruhyppyä ja vatsoja Workout

    Superkids:

    Aikaa vastaan

    1 leuka
    10 naruhyppyä
    10 hollow keinuntaa
    2 leukaa
    10 naruhyppyä
    10 hollow keinuntaa...
    .
    .
    .
    10 leukaa
    10 naruhyppyä
    10 hollowkeinuntaa

    Ninjat:

    Aikaa vastaan

    1 MU
    20 naruhyppyä
    20 hollowkeinuntaa
    2 MU
    20 naruhyppyä
    20 hollowkeinuntaa
    .
    .
    .
    5
    10
    10

    MU voi olla bar MU, ring MU tai 1 leuka + 1 dippi

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • Strength 01-05-2019 Workout

    20 Minutes on the clock in teams of 2:
    10 Minutes of Max Sets of Farmer Carry
    10 Minutes of Max Sets of Sledpush

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • 5 rounds Workout

    1min: Wallball
    Rest 15s.
    1min: DB snatch (50/35)
    Rest 15s.
    1min: Row
    Rest 15s.
    1min: Rest
    Rest 15s.

  • WOD Workout

    3 rounds
    100 walking lunges
    50 wallballs

    *every 4:00 2 laps around the gym

  • sumo deadlift and Press Workout

    PRESS / SUMO DEADLIFT SUPERSET*

    A1) Press:
    8RM

    Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.

    A2) Sumo Deadlift:
    8RM

    Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.

    *Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds for Time:
    40 Russian Kettlebell Swings 24/16kg
    15 Hand-Release Push-Ups
    10 Strict Pull-Ups

    Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.

    Post time and Rx to comments.