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

  • 2/5/19 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty = erg jump overs
    then
    10 cherry picks
    10 plyo jumps

    10 walking front kicks
    10 plyo jumps

    Barbell warm up

    Mobility (10:00-15:00)
    Child's pose-1:00 min per
    Wrist stretch-1:00 min
    Front rack stretch-1:00 min

    Pointers/Skill(15:00-20:00)
    Row-quick handle return, full r.o.m, finish at 11 o'clock position

    Clean-pull under bar/db, full range of motion
    Prep: 3 high hang clean, 3 hang clean, 3 power cleans

    Ab mat sit-ups-hands above head, touch toes

    Fittrain (20)
    4rds
    15 hang cleans 115/80
    25 abmat sit ups
    35/30 cal row

    Opt(12)
    1600m walk/run
    4x1 clean
    5x5 back extension or superman
    5x100m hill sprint

    Finisher
    30 t-raise
    30 second s/a parallel stretch
    30 side bends per
    1:00 min plank
    1:00 min hamstring stretch per

  • Extra Credit 05-02-2019 Workout

    Seated DB Cleans: 3 x 15. Rest 60s.

  • 1.Conditioning Workout

    AMRAP 5:
    30/21 Calorie Row
    21 Power Snatches (95/65)
    Max Lateral Bar Burpees

    Rest 5 Minutes

    AMRAP 5:
    30/21 Calorie Row
    15 Power Snatches (115/80)
    Max Lateral Bar Burpees

    Rest 5 Minutes

    AMRAP 5:
    30/21 Calorie Row
    9 Power Snatches (135/95)
    Max Lateral Bar Burpees

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    10min EMOM:

    1) 10m Handstand Walk or 30sec Handstand Hold
    2) 20m Double KB Front Rack Walk

    RPE 3-4

  • 2 tiimi setti Workout

    In teams of 2, for quality, complete together:

    120 Alternating Single-Arm Dumbbell Snatches (6+/10+ kg)
    14 Rounds of Run

  • "Light Weight Baby" Workout

    5 rounds for quality:
    8 Alt. Double DB box step ups 2x20/15kg
    12 Bench press @60%
    16 Hollow rocks
    20 DU

    Unbroken sets, rest as needed!

  • Extra Credit 25-01-2019 Workout

    DB Pull-overs: 4 x 10. Rest 60s.
    *between sets complete 10-15 Banded Hammer Curls

  • Partner WOD Workout

    For time:
    5000/4500m Row (Partner hangs)
    4000m Skillmill run (Partner holds hs)
    You can only work when partner is in hold! 💪🏼

  • Winterfest 2.1.3 Workout

    8 RFT
    10 Box over jump
    7 From hang to OH left w. 24/16kg KB
    7 Front Squat left w. 24/16kg KB
    7 From hang to OH w. right 24/16kg KB
    7 Front Squat right w. 24/16kg KB

    Time gap 12min

  • 1/22/19 Workout

    Warm up(0:00-10:00)
    "Line drill"
    Run 200 Meters 
    Quad Stretch 
    Knee to Chest 
    Solider Kicks 
    Knuckle Drags 
    Side Lunge 
    Cradle Stretch 
    Walking Samson 
    Walking Spidermans 
    Walkouts 
    Toe Walk 
    Heel Walk 
    3 Air Squats + Broad Jump 
    High Knees 
    Butt Kickers 
    Skip for Height 
    Skip for Distance

    Banded walk(down and back)

    Barbell warm up
    5 Good Mornings
    5 Back Squats
    5 Strict Press
    5 Stiff-Legged Deadlifts
    5 Front Squats

    Mobility(10:00-15:00)
    Couch stretch-1:00 min per
    Elevated child's pose-1:00 min

    Pointers/Skill(15:00-20:00)
    Pull up-
    Long hollow body
    Prep:
    10 scap pull ups
    3 kip swings
    1-3 strict pull-ups
    3 pull ups

    Deadlift-
    Chest over bar, load hamstrings, keep bar close to body.

    Bike-
    Knee over pedals, use arms

    Row-
    Full range of motion, quick handle return

    Metcon(20)
    “Mixed Feelings”

    5 Rounds, On the 4:00

    12 Pull-ups

    16 Deadlifts (135/95)

    20/14 Calorie Schwinn Bike, 200m row or 200m run-your choice

    Score equals slowest time

    Opt(12)
    1600m walk/run
    5x5 back and hip ext
    5x5 ghdsu
    3x2 hang snatch

    Finisher
    30 band pull aparts
    15 cuff iso per side
    30 slow bicycles
    1:00 min plank
    1:00 min hamstring stretch