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

  • 7/25/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 du's

    Metcon/Metcon-comp(22)
    400m run
    30 kne/ttp/*ttb
    60 du's/singles x3
    400m run
    20 pullups/*c2b
    40 du's/singles x3
    400m run
    10 c2b/*ring muscle ups
    20 du's/singles x3
    400m run

    4x2 jerk(12)

    Finisher
    2 min couch stretch
    30 cuff iso
    60 bicycles
    60 slow bicycles

  • 7/24/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 strict db press
    8 db squat cleans
    8 superman

    Metcon/Metcon-comp(19)
    30-20-10
    box jump overs 24/20
    cleans 115/80/*165/115
    hrpu/*hspu

    squat clean(12)
    work up to a hvy

    Finisher
    2 min hamstring stretch
    30 w raise
    100 flutters

  • 7/18/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension/superman

    Metcon/Metcon-comp(15)
    death by clean and jerk
    115/75/*155/105

    at the 15:00 min mark
    800m run for time

    at the 22:00 min mark
    1:00 min max rep kbs 53/35/*70/53

    Finisher
    2 min hamstring stretch per
    2 min shoulder distraction
    100 knee tap crunch

  • 7/17/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/Metcon-comp(14)
    amrap 14
    5 c2b/*3 bmu
    10 hrpu
    15 air squats
    100m shuttle

    5x2(15)
    front squat w/2 sec pause

    Finisher
    2 min quad smash
    2 min sh distraction
    20 side plank punch through

  • Strength Work Strength

    4 rounds, rest 1-2min between sets

    1) 5 Front Squat AHAFA
    2) 8+8 Seated Single Arm Press
    3) 10-20 Parallette Push-Up
    4) 15-25 GHD Sit-Up

  • Strength Work Workout

    5 sets, rest 1-2min

    5 Front Squat AHAFA
    8+8 Seated Single Arm DB Press
    8+8 Single Arm DB/KB Row
    Banded Lunges, with 10sec hold

    Ohje: tee 5 kierrosta oheista voimaharjoitusta, kiertoharjoitteluna. Lepää 1-2min liikkeiden välillä. Skaalaa taakka päivän kunnon mukaan

  • 6/26/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp
    FGB clock(17:00)
    burpees
    row
    mb sit ups
    wallballs
    du's/single unders

    score equals total reps

    bk squat w/3 sec pause(15)
    6x2 climbing
    start at 50% of 1rm-

    Finisher
    2 min couch stretch
    1 min chest opener per
    20 side plank pt per

  • Engine - 16-20min AMRAP of your choice Workout

    16-20min AMRAP of your choice

    Ohje: tee 16-20min AMRAP oman valintasi mukaan. Tarkkaile päivän kuntoa ja palautumistasi. Voit valita useampia liikkeitä, tai tehdä jotain monotonista.

  • Strength&Conditioning - Barbell Cycling/Power Snatch Strength

    Barbell Cycling

    4x6 Power Snatch

    Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

  • Ready. Set. Partner Sweat. Workout

    Partner WU Circuit. 10min on clock.
    You go I go per exercise. Need Mat and Ab Mat for knees.

    10 partner synchro jump squat (high five while in air)
    10/leg bulgarian split squat off partner planking as your bench
    10/ Arm wrestle grip tug of war plank
    10 Partner Anchor Nordic curls (kneeling on abmat)
    10 Lateral jumps over partner log roll, rotating cycle should keep you in one spot.
    25 Leg Core throw downs

    10Min AMRAP then set up main circuit.