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

  • 4 rounds, rest as needed Workout

    4 rounds, rest as needed:

    1) 20m Crossloaded Double KB Overhead Walking Lunge (overhead/farmers carry switch arms after 10m)
    2) 3-15 Bar Dip
    3) 20m Slamball/Sandbag/Yoke Carry
    4) 15-25 GHD Sit-Up

    RPE 3-4, go by feel

  • Muscle & Power, AV1 Strength

    Back Squat 15-12-10-8 reps, add weight for every set

  • Clean technique Strength

    4x5 5-piste hinkkaus

    5x3 Squat clean w/ pause under and on top of the knee

    3x3 Squat clean 55%
    3x3 Squat clean 60%
    3x3 Squat clean 65%

    • No TnG lifts, drop the bar after each rep
    • Perfect lifts, make it count!!!
    • Rest as needed

  • Takomo Build It #5 Workout

    3 rds, 10 reps jokaista
    -kontrolloidut liikkeet tempo jokaisessa

    Sumo DL

    Abmat situp with wall ball by the wall

    Weighted single leg hip thrust

    DB/KB strict press

    "Kiinalaiset vipunostot"

    Single arm row KB/DB

    Supine OH triceps extension

    -Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest

  • 10/31/17(Halloween spooktacular) Workout

    Warm up(8)
    :45 sec active spiderman
    :45 sec bike

    :30 sec knuckle draggers
    :30 sec hollow rocks

    :15 sec walking samson
    :15 sec push ups

    Mobility(8:00-13:00)
    Elevated child's pose-1 minute
    Couch stretch-2 mins per

    Skills/Teaching(13:00-25:00)
    Pull ups-hollow body
    Toe to bar-long hollow kip, chest through

    Run through(25:00-30:00)
    20m zombie run
    4 pull ups
    20m zombie run
    3 hspu
    20m zombie run
    2 ttb
    20m zombie run
    1 bear crawl

    Metcon/*Rx(25)
    200m zombie run
    40 hand shredder's
    200m zombie run
    30 crown crushers
    200m zombie run
    20 gut gushers
    200m zombie run
    10 creepy crawlers

    accessory work(10)
    3x10
    tri rippers
    bicep busters

    Finisher
    3x :30 sec plank
    30 scap push ups
    2 min hip opener

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    2 rounds for time:

    20 C2B/Pull-Up
    20 OHS (50/35kg)
    20 Bar facing Burpee

    RPE 4-5

  • Shuttle Workout

    AMRAP 5
    9 Shuttle run 10m
    21Alt. DB snatch 15/10kg
    Max burpees over DB

    Rest 5

    AMRAP 5
    15 Shuttle run 10m
    15 Alt. DB snatch 20/15kg
    Max burpees over DB

    Rest 5

    AMRAP 5
    21 Shuttle run 10m
    9 Alt. DB snatch 30/20kg
    Max burpees over DB

    Score: Total burpees

  • PARIWOD: ”Sean Suiter” Workout

    6 kierrosta aikaa vastaan (parin kanssa):

    • 11 rinnalleveto & työntö (N 42,5kg / M 60kg)
    • 16 bar-over-burpee
    • 17 boksihyppy (N 50cm / M 60cm)

  • 30 min Workout

    30 min

    8 kahvakuula tempaus oikea käsi
    10 maljakyykky
    8 kahvakuula tempaus vasen käsi
    20 venäläinen kahvakuula heilautus
    12 yleisliikettä kahvakuulan yli
    35 tuplanaruhyppy

  • Front Squat 3x10 Strength

    Front Squat
    3x10r @ 60%
    Max 25s./set
    Rest as needed.