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

  • “Slingin’ Sammy” Workout

    On the Minute x 20:
    Minute 1 – 15 Hand-Release Pushups
    Minute 2 – 15/12 Calorie Row
    Minute 3 – 15 Medball Squat Cleans @10/6kg
    Minute 4 – 50 Double-Unders

  • EMOM 10 Workout

    3 Bench Press (narrow grip).
    All the sets with same weight

  • Pull! Workout

    8 minute AMRAP
    3 strict pull ups
    20 split jumps
    10 slam balls

  • Jackie Workout

    1000m Row
    50 Thruster (20kg)
    30 Pull up

    Time cap: 12min

  • 9/28/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Power(15)choose one or two
    Floor press-work up
    deadlift 3x2
    front squat 3x6

    Fitcamp
    30-20-10
    sumo dead high pull
    burpees
    400m run

    Metcon(10)
    20-20-20
    hrpu
    box jumps 24/20

    Metcon-comp(10)
    3rds
    10 strict hspu
    20 box jumps 30/24

    Finisher
    100 flutter kicks
    2 min samson per

  • Clean & Jerks Strength

    Start at 50% of 1RM
    Do 1 C&J every 30 sec for 5min (10 lifts)
    Do 1 C&J every 45sec for 15min (20 lifts)
    try to add weigth after every second lift.

  • 9/26/16 Workout

    Start up(14)
    roll quads, calves, achilles(4)
    hip opener (2)
    20 hip rotations

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Power(15)
    box squat
    work up to hvy

    Fitcamp
    3rds
    500m row
    20 jump pull ups
    20 hrpu
    20 abmat sit-up

    Metcon(9) amrap
    Ladder
    3-6-9-12...etc
    wallballs 16/12
    burpees

    Metcon-comp(9) amrap
    Ladder
    3-6-9-12...etc
    wallballs 20/14
    bar muscle ups

    Finisher
    25 scap push ups
    50 dbl crunch
    2 min couch stretch

  • To DU or not DU Workout

    5 Rounds for time:
    DU 20 reps (try atleast 2 minute)
    Supine Ring Rows 10 Reps
    KB/DB Power Snatch 5 Reps Right (rx 20 kg/ 12,5 kg)
    KB/DB Power Snatch 5 Reps Left (rx 20 kg/ 12,5 kg)

  • Mobility / Movement Prep Workout

    Foam Roll quads, adductors, glutes
    quadruped rocks
    hip waves
    Glute bride / SL Glute bridges (anti rotation focus)
    beast to crab underswitches, focus is rotating torso as one unit keeping hips square

    Strength Day 4 Stretch of the month
    Pigeon Stretch. Aim to keep from leg perpendicular to direction of torso.
    Optional Variation - front leg elevated on bench. Bonus addition, LaxBall external rotators of the hips

  • Olkapääbodailut Workout

    3 x 12-15 leuanvetoa myötäotteella

    3 x
    10 vipunosto suoraan sivulle, 30 sek lepo
    10 vipunosto eteen, vuorokäsin, 30 sek lepo
    10 vipunosto takaolkapäille, 30 sek lepo
    3 x 8 kapea penkki
    3 x 8 päänyliveto