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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

  • 14.8.2017 Workout

    EMOM 15

    1min: ME chin over bar hold
    2min: ME Squat hold, 90 degrees 20/15kg
    3min: 200m sprint

  • Strength 2 - Glute Strength Workout

    MVMT PREP
    Roll Lats & Posterior shoulder
    Lower Seg Roll X 4/
    Glute March 2 X10/
    Glute March & Cont shoulder Reach X5/

    Inchworm out - 10 scrap push ups
    Shoulder taps 10/
    SL DL practice 2X 10/
    Arms OH BW SUMO stance DL hinge practice X 10
    10mins
    **
    SKILL : Black Banded internal & External Stim Rev Lunges**

    banded EXT rot activation Rev Lunge

    face other direction and rack same leg for INTERNAL rot stim
    INT X15/
    EXT X 15/

    Finish INT & EXT on 1 leg before switching.
    5mins

    SUMO DEADLIFT 4 X 12
    ALT DBL DB OV PRESS 4 X 12/

    3min X 4

    16 min

    TABATA-UESDAY

    Working Solo complete Combo 1, 2, & 3 with 1 min REST between.

    You will need :
    1 mat, 1 hurdle, 1 mini-band

    3 ROUNDS of 10 Sets of 20s ON : 10s OFF
    Alternating between 2 designated exercises.

    1) HIgh Knees & Sprawl
    1min REST
    2) Toe-Banded Bicycle & Hollow Hold V-snaps leave band on
    1 min REST
    3) Huddle Hops & Push up to Plank

    19mins (2 mins to explain)

  • Triss Workout

    Starting at 00:00

    For time:
    9 Muscle Ups
    15 Snatches 60/40kg
    21 Bar Facing Burpees

    Starting at 07:00

    For time:
    9 Muscle Ups
    15 Clusters 60/40kg
    21 Bar Facing Burpees

    Starting at 14:00

    For time:
    9 Muscle Ups
    15 Overhead Squats 60/40kg
    21 Bar Facing Burpees

    Timecap 21min

  • 4 rounds, rest 1-2min between sets: Strength

    1) 5 Weighted Pull-Up
    2) 6+6 Single Arm Seated Press
    3) 15-25 GHD Sit-Up
    4) 10+10 Single Leg KB Deadlift

    Go by the feel. Scale if needed

  • Omalla Painolla Workout

    AMRAP 12 min:

    3 Handstand Push-Ups / Wall Climb
    6 Ring Dips / Push ups
    9 Toes to Bar / Linkkari

  • 12min EMOM: Workout

    1) 5-10 HSPU (deficit)
    2) 10-15 TTB

    Scale if needed (no deficit). Try to do TTB unbroken.

  • 8-3 skill work Workout

    Skill work- EMOTM for 12 minutes
    Evens- 40 seconds of double under practice or max double unders
    Odds- 40 seconds of handstand walk or handstand push up or handstand hold practice
    Score = total # of feet for Handstand walks/ reps of HSPU / or total handstand holds

  • 1/4 Murph + 3 kierrosta Nancy Workout

    400 m Juoksu
    25 Leaunaveto
    50 Etunojapunnerrus
    75 Kyykky
    800 m Juoksu
    15 Valakyykky (paino miehet maskimissaan 42,5 kg ja naiset 30 kg)
    400 m Juoksu
    15 Valakyykky
    400 m Juoksu
    15 Valakyykky

  • WOD 31.7 Workout

    AMRAP 4
    21 S2OH 40/30
    21 front squats
    burpees over bar for remaining time
    rest 2:00
    AMRAP 4
    15 S2OH 50/35
    15 front squats
    burpees over bar for remaining time

  • Saturday Chipper Workout

    For Time
    60 Cal Row
    50 Wall Balls
    40 T2B
    30 OHS 50/35kg
    20 HSPU
    10 Bar MU

    15 Min Time CAP