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

  • 2/27/18 Workout

    Start up
    stretch for 4 mins

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

    2rds(8)
    10 plyo
    8 superman
    6 inchworm
    4 deadlifts

    -warm up deads for 7 mins

    Metcon/*Rx(12)
    amrap 12
    3 deadlift 155/105-*275/185
    3 bar facing burpees/*nos

    clean (10)
    ot 2 min
    3 tng cleans start around 65%. climb if form can be maintained.

    Finisher
    2 min hamstring stretch
    30 band pull aparts
    30 arm circles
    100 flutters

  • 4x10min Workout

    4x10min (rest 2min)

    A) 10min EMOM
    Alt.
    - Row 15/10 Cal
    - 8 Burpees

    B) 10min AMRAP
    5 HR Pushups
    10 Situps
    15 Squats

    C) 2x
    30sec ON/30sec OFF
    -Assault Bike
    -SkiErg
    -GHD Situps
    -Over Obstacle
    -Sled Push

    D) 10min for quality
    5 Strict Toes-to-bar
    5 Strict Chinups
    3/3 Turkish Get-Ups
    5 Strict Handstand Pushups

  • Conditioning 11-03-2018 Workout

    AMRAP 8:00 with a partner:
    Run 100 Meters
    10 DB Thrusters (50/30 per hand)
    *
    Rest 60s
    *
    AMRAP 8:00 with a partner:
    Row 100 meters
    10 Air Squats
    7 Push-ups
    *
    Rest 60s
    *
    AMRAP 8:00 with a partner:
    Run 100 Meters
    3 DB Man Makers (50/30)
    *
    *One athlete completes a full round at a time.

  • Strength 11-03-2018 Workout

    1a) DB Bench Press: 4 x 8-10. Rest 60s.
    1b) DB Reverse Lunges: 4 x 6 ea. Rest 60s

    • Similar work to last Sunday.

  • 2.3.2018 Pe Veto Strength

    Maastaveto nousu "helppoon" max1
    vähennä n.15% rautaa ja tee 3x3
    Etuheilautus 3x1min. Valitse oikeasti kunnon kuula, joka haastaa sinut prkl :)

  • 4 minute intervals x 5 Workout

    Every 4 minutes

    2 rounds:
    10 burpee BJ overs (lateral)
    10 Wall ball shots

    For Example if you finish it 2:35, you have 1:25 min rest. You should have minimum 1 min rest, otherwise scale the reps.

    Repeat 5 times so alltogether 20 minutes.

  • 2/20/18 Workout

    Start up
    stretch for 4 mins

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

    2rds(8)
    10 plyo
    8 deadlift
    6 jing
    4 cleans

    Metcon/*Rx(12)
    kbs 53/35-*70/53
    12-11-10-9-8-7-6-5-4-3-2-1(digression)

    single unders
    x6

    *double unders
    x3

    warm up deadlift(6)

    deadlift(6)
    otm- 2 tng

    Finisher
    2 min hamstring stretch
    30 cuff iso
    30 sec s/a para stretch
    50 hollow rocks

  • 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