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

  • 1. Power Snatch Strength

    On the Minute x 9:
    1 Snatch Pull
    1 Low Hang Power Snatch

  • 4/18/16 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

    goat work(5)

    Power(20)
    back squat
    work up to one rep max

    Fitcamp
    tabata circuit
    burpees
    rope slam
    airdyne
    g2oh

    Metcon(16)
    7rds
    8 oh squats 75/55
    100m sprint
    8 burpees over the bar
    100m sprint

    Metcon-comp(16)
    7rds
    5 muscle ups
    200m run
    5 oh squats 145/100

    Finisher
    100 sit ups
    quad smash
    lax shoulder

  • Strength #4 April Strength

    Mobility: lacrosse ball piriformis + levator smash, floor slides, pigeon
    Movement Prep: prisoner lunge, kb inverted press (upside down press), torsion control

    KB Step Up 4x10/leg
    BB Push Press 4x10 (weight in heels to set the push!)
    Ab Rollout 4x10

    3.5-4min rounds

    22min

  • 4/11/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    gym goat(5)

    Power(15)
    week 7
    back squat- pull chart
    5@75%
    3@85%
    1@95% max reps

    Fitcamp
    2rds
    50 wallballs
    400m run
    150 single unders

    Metcon(16)
    50 thrusters 75/55
    400m run
    30 oh lunge 75/55
    400m run
    10 oh squat 75/55

    Metcon-comp(15)
    otm 3 muscle ups
    100 wallballs 20/14

    Finisher
    100 flutter kicks-5 sec hold after every 10 reps
    1 min hip distraction
    shoulder mobility

  • Functional 13/2016 Workout

    7 Rounds of:
    10 HR Pushups
    10 Knee-to-elbows
    1 Wall Climb

  • Fitness/Performance Workout

    A.
    Find heavy front squat in 15 min

    Then,

    B.
    In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Row 500 Meters
    8 Front Squats (65%/max – from the ground)

    followed immediately by…

    In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Row 500 Meters
    8 Thrusters (65%/max)

  • Performance Workout

    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 90%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    B.
    Complete as many rounds and reps as possible in 15 minutes of:
    20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)
    20 Push Press (95/65)
    40 Double-Unders

  • 3/18/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    8 decline push ups
    8 bent over row
    10 v-ups

    gym goat(5)

    Power(optional post wod)15
    bench press 5x2
    oh squat 5x2
    good mornings 3x5 & ghr 3x5

    Metcon
    16.4

    Metcon-comp
    16.4

    Finisher
    Stretch and roll

  • 1/6 On Ramp - Squat Workout

    Liike: Kyykky

    Skill: Wall ball

    Workout of the day (WOD):

    For time:
    200 m run
    20 Wall ball
    15 burpee
    10 ring row
    200 m run

    Tulos: kokonaisaika

  • Andersson test Workout

    5 min Amrap
    Row 750m
    ME burpees over the rower.
    Your result is the number of burpees completed.