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

  • Accessory Work Strength

    4 rounds, rest 1-2min between movements

    1) 5 Weighted Pull-Up
    2) 5-15 Strict Ring Dip
    3) 10sec Banded Core Hold

  • 9/27/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/RX(15)
    Team series event one
    Teams of two complete the following: mm/ff/mf
    9-15-21 reps for time of:
    Synchronized thrusters 95/65/45
    Synchronized bar-facing burpees

    work up to hvy 3 ft squat(10)

    Finisher
    2 min hip opener
    20 side plank pt
    3x :30 plank

  • Gymnastic strenght & skills Workout

    Practice handstand skills for 20 minutes

    EMOM24:
    5/3 Rope pull-ups
    5s Ring dip hold on top + 5 strict ring dips + 5 sec hold on top
    8 Supine bar rows
    20-30sec KB bottom up 90/90 hold
    15 Superman rocks + 10sec hold
    1min rest

    1-2 rounds of Gymnastic core-work
    10 reps + 10sec hold on each movement
    In seated straddle:
    - Single leg lifts L/R
    - Double leg lifts
    In seated pike:
    - Single leg lifts L/R
    - Double leg lifts
    Hollow rocks
    Side plank L/R
    Superman rocks

  • Monday Mayhem Workout

    MVMT Prep
    Foam Roll Hamstrings, hip flexors, scaps
    Frog Stretch
    Banded leg pulldowns
    Hip Hinges
    SL hinge
    Inchworm w/ Cobra + Downward Dog
    Scap Push Ups
    Negative Pushups

    (10)

    Strength Three
    BB Deadlift 5x5
    Pullups 5x5
    2min

    (15)

    Hands up for Monday Workouts
    DB Snatches (per side)
    Burpee Over Hurdle
    Jump Squats
    20-10-5-10-20
    Finished Early? Curve 0.06 every 30sec

    15min Amrap

    (18)

    Bandz make her dance
    Band around Ankles
    10/ Side Steps
    10/ Banded Fire hydrants
    Band below knees
    10 Glute Bridge
    10/ Clamshells
    10 Banded Squats

    AMRAP

    (7)

  • Bradley Workout

    10 Rounds for time:

    Timecap: 30min

  • 9/5/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 strict db press
    8 frog jumps
    8 crunches

    Metcon/Metcon-comp(16)
    5rds
    7 box jumps 24/20-*30/24
    14 sh 2 oh 75/55-*105/75
    21 bfsu

    box squat(13)
    work up to a hvy

    Finisher
    2 min hip opener
    15 side plank punch through
    100 flutter w/10 sec six inch hold every 10

  • 9/4/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo
    8 good mornings
    6 push-ups
    4 deadlifts
    2 pull-ups

    Metcon/Metcon-comp(18)
    'Barraza" Hero wod
    18 min | AMRAP
    200 meter run
    9 Deadlifts 205/125-*275/195-mod as needed
    6 Burpee bar *muscle-ups/pull ups(mod as needed)

    Snatch (12)
    4x1 snatch

    Finisher
    2 min hamstring stretch
    30 t-raise
    60 knee tap crunch

  • SUMO-KUMI-VARVAS Strength

    Omassa tahdissa mars: ( LAATUA, merkkaa Sumo DL paino)

    Three sets of:

    Sumo Deadlift x 6 reps 50%

    Rubber band walk x 50m ( yksi kierros boxien ympäri )

    Toes To Bar x 10 reps

  • 1. Conditioning Workout

    1. Conditioning

    25 Cal Bike/100 DU
    25 Cal Row
    5 Rounds of C2B "Cindy"
    20 Cal Bike/80 DU
    20 Cal Row
    4 Rounds of C2B "Cindy"
    15 Cal Bike/60 DU
    15 Cal Row
    3 Rounds of C2B "Cindy"
    10 Cal Bike/40 DU
    10 Cal Row
    2 Rounds of C2B "Cindy"
    5 Cal Bike/20 DU
    5 Cal Row
    1 Round of C2B "Cindy"
    *C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

  • Accessory Work Strength

    4 rounds, rest 1-2min between sets

    1) 10+10 Seated DB Press
    2) 10 Banded Pull-Apart
    3) 10+10 Single Leg KB Deadlift