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

  • Extra Credit 03-04-2019 Workout

    1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest.

  • Engine Strength Strength

    20 Mins to find a split jerk 3RM ( Use the rack)

  • Friday metcon Workout

    GYMNASTIC CONDITIONING

    12min EMOM

    1) 5-10 Pull-ups (kipping)
    2) 10 pistol squat
    3) 10 Plate Sit-Up

  • Deadlifting Strength

    Deadlift x 5/4/3 @ 20X0 + Eccentric sets 2x5 @ 60X0 reps
    Rest 3 minutes between sets

  • Double Grace Workout

    60 Clean and Jerks, 135/95

  • Tuesday 26th March 2019 Strength

    Strength

    build upto a heavy set of 2 TGU each arm in 15min

  • SUPERSET Legs-lats x3 Strength

    12x Romanian DL
    15x BB row from floor
    20x walking lunge

    FINISHER x3
    7 - 7 - 7
    Pull ups - chin ups - neutral grip pull ups

  • Ma 11.3.2019 Kyykky Strength

    (Karhu 6 kierrosta, 3 etuperin/3 takaperin)

    Kyykky 2x5, jätä varaa niin, että ensi viikolla lisäät rautaa

    Stoppi-kyykky 2x5, vähennä noin 20% kyykyn painosta, mene kunnolla syvyyteen ja 3s stoppi

    Etuheilautus 5x12-20

    Suorinjaloin mave 5x8

    (Quad blast 1 kierros, Suorinjaloin mave 40kg/80kg x 20, Kelkka 50% omapaino x 6 sprinttiä)

  • 3x2 TGU Strength

    In 15min:
    3x2 Turkish get-up on both hands
    First 2 reps with right hand and then 2 reps with left hand.
    Repeat at least 3 times and increase weight after each set.
    Rest as needed.

  • 5 rounds for time Workout

    3 Power cleans 43/29kg
    6 Thrusters 43/29kg
    9 HR Push-ups
    12 Abmat sit-ups
    15 DU

    Timecap 10min