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

  • 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.

  • Open gym Workout

    Recover

  • 5 mile run Workout

    5 mile run