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

  • VOIMA/TEKNIIKKA Strength

    4 sets of:
    Weighted pull ups x 3-4 reps @ 21X0
    Rest 10-15s
    Strict pull ups x max reps @21X0
    Rest 3min

  • METCON - FOR TIME Workout

    For time:
    Row 1000 Meters
    30 burpees
    15 box jump over
    Row 500 Meters
    30 burpees
    15 box jump over

  • STRENGTH - SHOULDER PRESS Strength

    -Press 3x5 (+2,5lbs)

  • STRENGHT - BACK SQUAT Strength

    -B.Squat 3x5 (+5lbs)

  • VOIMA/TEKNIIKKA after WOD Workout

    3 sets of:
    Single arm DB/KB row x 8-10 reps each side @ 2111
    Rest 60s
    Single leg glute bridges x 10 reps each side
    Rest 60s

  • VOIMA/TEKNIIKKA Workout

    3 sets of:
    Front racked alternating lunges x 8-10 reps each leg @ 2011
    Rest 60-90s
    Turkish get ups x 2-3 reps each arm
    Rest 60-90s
    Side planks x 30-45s each side
    Rest 60-90s

  • Mobility / Movement Prep Workout

    Foam Roll Pec, Lat, Tricep
    Banded Upper body
    Dowel dislocates, Figure 8s
    4 point Extended Crab

    Strength Day 3 Stretch of the Month = Shoulder Clocks. Bonus LaXball pec

  • Squat Strength

    3 sets of 8
    You must squat to the bench

  • 9/12/16 Workout

    Start up(14)
    roll quads, calves, achilles(4)
    hip opener (2)
    20 halos

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

    3rds(8)
    20 jax
    15 sec wall sit
    5 goblet squat

    Power
    box squat
    5x1 @90% hvy

    Fitcamp
    4rds-30/30
    squats
    burpees
    push ups
    jax
    mclimbers

    Metcon(9)
    15-12-9
    front squat 115/85
    chest to bar pull ups

    Complete each round with minimum breaks. Focus on movement quality. Scale accordingly to accomplish stimulus.

    Metcon-comp(9)
    9-7-5
    thrusters 135/95
    muscle ups

    Complete each round with minimum breaks. Focus on movement quality. Thruster is heavy so break up if need be, but move consistently with controlled breaks.

    Finisher
    2 min quad smash
    2 min lax ball shoulders
    2 min plank

  • 9/8/16 Workout

    Start up(16)
    stretch 8 mins
    foam roll quads, calf, achilles (4)
    front rack stretch(2)
    shoulder distraction (2)

    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

    work up to hvy snatch(7)

    ot:30(5)
    1 snatch @95% of 1rm/heavier than last week

    Fitcamp
    5rds
    15 wallballs
    30 mountain climbers
    15 burpees
    30 db pp

    Metcon(15)
    120 single unders/40 du's
    30 med ball sit up 20/14
    20 snatch 95/65
    90 single unders/30 du's
    20 med ball sit up 20/14
    10 snatch 95/65
    60 single unders/20 du's
    10 med ball sit up 20/14
    5 snatch 95/65
    800m run

    Metcon-comp (15)
    40 double unders*
    30 ghdsu
    20 snatch 105/75
    30 double unders*
    20 ghdsu
    10 snatch 105/75
    20 double unders*
    10 ghdsu
    5 snatch 105/75
    800m run
    double unders must be unbroken or you start over on that set

    Finisher
    30 scap push ups
    60 rtw
    2 min couch stretch