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

  • Team WOD 5/10 Workout

    A) Team Wod (3)
    Em Grupos de 3 pessoas,Para Tempo:
    500 M Corrida C/ Plate (20/10)

    150 Front Squats (50/30)
    500 M Corrida C/ Plate
    150 Shoulder to Overhead (50/30)
    500 M Corrida C/ plate

    Cap Time-40 Minutos

    Regra 1 - Na corrida cada elemento vai com o seu plate (disco) e vão juntos
    Regra 2- Na barra as reps são divididas igualmente

  • WOD Workout

    AMRAP 10 mins
    3 Snatches 60kg/40kg
    6 Kipping HSPU
    9 Box Jumps 60/50cm

    Goal: 6+ rounds

  • RING BOX Workout

    EMOM 12 min (6 sets of each):

    Station 1 – Ring Rows x 8
    Station 2 – Box Jumps x 5 (60 / 70 cm)

  • NBT Snatches Strength

    Every 90 sec

    3x 1-2 Hi-hang snatch
    3x 1-2 Hang snatch
    5x 1 Snatch

    Good technique 🏋🏻‍♀️🏋🏽‍♂️

  • Tabata Style Workout

    4 rounds:
    20sec: 10m Shuttle Run
    10sec: rest
    20sec: High Box Jump
    10sec: rest

    2min rest:

    4 rounds:
    20sec: Split Jump (alternate)
    10sec: rest
    20sec: Double KBS (eyelevel)
    10sec: rest

    2min rest:

    4 rounds:
    20sec: TTB
    10sec: rest
    20sec: Push-Up
    10sec: rest

    RPE 3-5

  • 3+3 kierrosta Workout

    3 kierrosta
    50 venäläinen kahvakuulaswingi
    20 etunojapunnerrus (korokkeilta)

    4 x 30s
    kahvipannu taivutus askelkyykyssä

    3 kierrosta
    5-10 leuanveto
    10 hauiskääntö tangolla

  • 1. Conditioning Workout

    Team Version
    In Teams of 3, For Time (30 Minute Cap):
    60/40 Calorie Assault Bike
    60 Box Jump Overs (24/20)
    60 Power Cleans (155/105)
    60 Toes to Bar
    60 Push Jerks (155/105)
    60 Box Jump Overs (24/20)
    60/40 Calorie Assault Bike
    60 Box Jump Overs (24/20)
    60 Power Cleans (135/95)
    60 Toes to Bar
    60 Push Jerks (135/95)
    60 Box Jump Overs (24/20)
    60/40 Calorie Assault Bike

    or

    Conditioning (Individual Version)
    For Time:
    20/15 Calorie Assault Bike
    20 Box Jump Overs (24/20)
    20 Power Cleans (155/105)
    20 Toes to Bar
    20 Push Jerks (155/105)
    20 Box Jump Overs (24/20)
    20/15 Calorie Assault Bike
    20 Box Jump Overs (24/20)
    20 Power Cleans (135/95)
    20 Toes to Bar
    20 Push Jerks (135/95)
    20 Box Jump Overs (24/20)
    20/15 Calorie Assault Bike

  • Endurance Class Workout

    EMOM- 4 Rounds
    Min 1- 15/10 cal Row
    Min 2- 15 T2B
    Min 3- 15 Box jump overs w/ full extension 24/20”
    Min 4- 15 Heavy Wall Ball (choose heavier than your norm)
    Min 5- 20 Ab mat sit-ups

    *Complete reps, rest remainder of time for each minute.
    *Score is total reps across 4 rounds. As written =
    80/75 each round.
    *For these Box jump overs, be sure both feet get up on box, then reach Full Extension with legs before stepping/ jumping to the other side of box, can be box facing or lateral jumps.

  • 8/13/18 Workout

    Start up
    stretch 4 mins

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

    3rds(8)
    8 lunge
    6 hollow rocks
    4 superman

    Metcon/*Rx(18)
    15 ttp/hkr/k2e/*ttb
    30 db oh walking lunge(20/15-*35/25)
    60 du/x3 singles(1 du=3 singles)
    400m run
    60 du/x3 singles(1 du=3 singles)
    30 db oh walking lunge(20/15-*35/25)
    15 ttp/hkr/k2e/*ttb

    @23:00
    3x5 bk squat-70-80 percent of 1rm

    @38:00
    barbell goat-snatch practice , jerk practice, barbell skills

    @48:00
    Finisher
    30 scap pu
    30 w raise(5 sec pause every 5 reps)
    1 min sh distraction per
    100 bicycles

  • Strength 09-09-2018 Workout

    Power Clean: 6 x 3 @70%, every 90s.