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 rounds Workout

    20 KB swings (24/16kg)
    10 Burpee

    (Time cap: 12min.)

  • Team work Workout

    2 rounds for time, with a partner:

    1K Run (skillmill)
    50 KB thrusters 2x16/12kg
    100 Abmat sit-ups
    2K Row
    50 Box jumps
    100 Push-ups
    Rest 2min

    You can split the reps anyway you want.

  • Open 20.5 Workout

    For time:
    (partitioned any way)

    40 Ring muscle-ups
    80-cal. row
    120 wall-ball shots (20/14lbs)

    Time cap: 20 minutes

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3x15-25 GHD Sit-Up

    RPE 3 to 3+

    Rest as needed between sets

  • 1.Tempo Deadlift Strength

    5 Sets of 1 Tempo:
    6 Seconds Up, 6 Seconds Down

    Build to a moderate, and not to exceed 55%. Rest as needed between sets.

  • Power Snatch Workout

    On the Minute x 12:
    3 Power Snatches

  • 2.11.2019 Workout

    5 RDS

    4 Bar Muscle upa
    12 Toes to Bar
    20 m one arm walking lunge KB 32/24kg (Front rack)
    30/25 Cal. Row

    TC 30

  • "Tri Sprint Intervals V2" Workout

    4 Rounds:
    AMRAP 4:
    15 Shuttle Runs (10 Meters)
    30/20 Calorie Row/ Assault Bike
    Max Burpees

    Rest 4 Minutes Between Rounds

  • Shoulder Press 8 rep Strength

    5 x 8 rep increasing weight. starting at 65%

    Focus on tight movement, Squeeze your butt, squeeze the bar, and avoid arching. YELLOW and ORANGE can build weight as proficiency allows. BLUE and PURPLE+ should push to end at a heavy weight. With any strength movement, the early levels are really focused on familiarity, getting reps, and staying safe. The ability to produce tension is a skill, and comes with time and repetitions.

    We want as straight a bar path as possible, and that goes for all barbell movements. The reason for that is pretty obvious, but any horizontal movement wastes energy, and can also decrease leverage (a bad thing). With the press specifically, because the head is in the way, it can be a little more tricky. To avoid catching one on the chin, move your chin back, away, from the bar when initiating the press, then as you are locking out the bar push your head back through to finish the press and get into a stable overhead position.

  • Lauantai 26.10. Workout

    Open 20.3
    Diane, 21-15-9 reps of:
    Deadlifts, 102,5/70kg
    Handstand push-ups
    Then, 21-15-9 reps of:
    Deadlifts, 145/95kg
    50-ft. handstand walk after each set

    9 min time cap