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

  • Squat clean 5 R Strength

    Squat clean 5 R
    AHAFA

    Start with the barbell on the floor, catch in a full/deep squat, stand all the way up to finish the movement.

    Post 5 heaviest successful attempts

  • 2/13/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 sldl
    8 in and outs
    6 good morning
    4 cleans

    Metcon/*Rx(12)
    amrap 12
    4 cleans 115/75-*155/95
    8 mbsu/*ghdsu
    16 *du/singles x3

    otm 6
    2 hang clean-climb if form allows

    Finisher
    2 min hamstring stretch
    2 min sh distraction
    50 v-ups

  • 2/12/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    16 jax
    8 squat therapy
    4 pull ups

    ft sq/bk sq(10)
    3/6 @50% of 1rm across
    rpt 2x

    Metcon/*Rx(17)
    3rds
    25 wallballs 16/12-*20/14
    5 pull ups/c2b/*mu
    25 burpees
    400m run

    Finisher
    2 min quad stretch
    35 band pull aparts
    70 oblique crunch

  • Conditioning 17-02-2018 Workout

    Tabata:
    1) Medball Cleans (20/14)
    Rest 60s
    2) Sumo Deadlift High Pull (24/16)
    Rest 60s.
    3) Mountain Climbers
    Rest 60s.
    4) Double Unders
    Rest 60s.
    5) Ring Rows

    *Score = total reps

  • Måndag 19/2 2018 Workout

    A: In 15-20min find heavy 1 rep Dead Lift of today ca 90%

    B: For time:
    21-15-9
    Alternating DB snatch
    Lateral burpee over DB

  • Friday 9th February Workout

    Strength: 5x3 C&J

    Wod: "cindy" 20 min AMRAP
    5 pull ups
    10 press ups
    15 air squats.

    Strength: build upto 80%1rm then perform 3 reps every 90 secs for 5rds.

    Wod: yes you guessed it ! Find a consistent pace on this workout. Depending on how difficult these movements are to you , will depend on how you approach it. Faster people should be treating this as an Emom.

  • WOD Workout

    21-15-9

    Dumbell Push Press (each arm) 22.5/15
    Power Clean 62.542.5kg

  • Ota Lungisti Strength

    Four sets of:

    Front-Racked Alternating Reverse Lunges x 8 reps each leg
    Rest 60 seconds
    Handstand Push-Ups x 8 OR L-Seated DB/KB Presses x 8-reps
    Rest 60 seconds

    Merkkaa Lunges painot!!

  • Push presses and power cleans (main site Thursday 180118) Workout

    21-15-9 reps for time of:

    Men 135 lb.
    Women 95 lb.

  • Competition Programming 12042016 Workout

    A. Close grip bench press @30X0 build to a max

    B. Close grip bench press @30X0 amrap set 85% of A

    +

    45mins Z1 AD

    every 5min practice HS walk 10-15ft alternate every 5mins with MU work 3-5reps or tech

    Notes:
    – testing
    – CGBP build to a true absolute max rest as needed in as many sets as needed
    – make sure spotter is present you get one attempt and must keep tempo
    – easy AD Z1 plus skill work to flush and feel good for tomorrow"