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

  • Tribal Clash Team Workouts Workout

    Working in teams of 4, 5 or 6.
    Four 7 Min AMRAP workouts with 3 mins rest between. 40 mins

    A. 60 Worm ground to over head
    Max synchro burpees over the log

    B. Max TYRE STOH (Max 4 on the tyre)

    C. Synchro squats (D Ball, 40kg sandbag, D Ball, 20kg kb, 9kg Wall Ball, 12 kg KB) 1 D ball if team of 5.

    D. 3 Rowers Max CAL. Other athletes must hang from pull up bar. You can only row whilst hold is taking place.

    Post total combined reps. Breakdown in comments

  • Conditioning 24-04-2018 Workout

    Every 4:00 x 5 sets:
    7 Burpee Pull-ups (do burpee only if attending Wednesday)
    15 Toes to Bars
    20 DB Renegade Rows (total)
    30 Double Unders

    • Rx+: 5/3 Burpee Ring Muscle-ups
    • Score = fastest split
    • Athlete Choice of DB Weights for Renegade Rows

  • Team workout Workout

    Teams of 3

    Part A
    90-75-50
    T2B
    Kb/Db Snatch

    Toistot jaetaan tiimin kesken
    Timecap 22min

    Part B
    25-15-10 Cal Row

    Jokainen soutaa mainitut kalorit; tiimiläinen 1 soutaa 25 cal, tiimiläinen 2 soutaa 25 cal jne.

  • Clean + 2x Jerk Strength

    Clean + 2x Jerk
    10 x 1+2 @ AHAFA
    Go every 90s.

  • Engine Strength Workout

    Strong Man stuff;
    A.6 people working on the Worm 6 Min AMRAP
    Max Thrusters

    B. 6 people working; 6 Min AMRAP
    Max bench Press 60/40kg (3 benches Ygig)

    C. 6 people working; 6 Min AMRAP
    Max Rope Climbs (3 ropes Ygig)

    6 Mins Rest between stations.

  • Strength 24-01-2018 Workout

    1) Rope Climb: 5 x 1-2. Rest 90s.
    - Adv: Legless
    - Int: Legs
    - Beg: Rope Rows or Rope Climb from lying position.

    2) Handstand Push-up: 5 x 4-6. Rest 90s.
    - Adv: Strict or Deficit Strict
    - Int: Box Pike Push-Up +/- Deficit
    - Beg: DB Shoulder Press: 4 x 8

  • Conditioning 03-01-2018 Workout

    AMRAP 12:
    1 Rope Climb
    12 Alternating DB Snatches (50, 30)
    200 Meter Run

    • Rx+: (Legless Rope Climb)
    • Alternate Scaling Options for 200m Run: 30s Assault Bike or Ski Erg or 200m Row or 45s Farmer Carry Carry (32/24kg)

  • Strength 03-01-2018 Workout

    1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00
    - Work up to a challenging set.
    - These are NOT done touch n go. Reset on each rep.
    - Goal for today is 80% of 1RM.
    - Beginners: 5 x 5, only adding weight if form permits.
    - If needed sub a Close Grip Floor Press

    1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

  • Advent calendar 2017 - Day 12 Workout

    Ankle dorsiflexion

    Good ankle mobility improves your squats, weightlifting, pistols, running, etc.

    Do the following routine and add it to your daily routine if you think you could benefit from an increased ankle mobility.

  • 12min amrap: soutu / etunojapunnerrus/ kk tempaus Workout

    12min amrap:

    • N 200m / M 250m soutu
    • 10 etunojapunnerrus
    • 10/10 kahvakuulatempaus (N 16kg / M 24kg)