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

  • Fitness Workout

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Back Squat
    *Set 1 – 8 reps
    *Set 2 – 8 reps
    *Set 3 – 6 reps
    *Set 4 – 6 reps
    *Set 5 – 4 reps
    *Set 6 – 4 reps
    *Set 7 – 2 reps
    *Set 8 – 2 reps

    Build in load every set…but make each set challenging.

    B.
    Every 4 minutes, for 20 minutes (5 sets):
    20 Wall Ball Shots
    20 Box Jump-Overs or Step-Overs

    Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

  • Back squat Strength

    Back squat
    Hatch week 1 day 1

    http://www.mikesgym.org/programs/index.php?show=program&programID=19

    Tuolta löytyy excel, joka laskee sun puolesta prosentit. Suosittelen pudottamaan viime viikolla testatusta ykkösestä 5 kiloa pois ainakin ensimmäisen 6 viikon ajaksi.

  • Performance Workout

    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 87%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    B.
    For time:
    40 Wall Ball Shots
    400 Meter Run
    40 Burpees
    400 Meter Run
    40 Wall Ball Shots

  • Nifty Fifty Workout

    50 Double-unders
    50 Burpees
    50 Wallballs 20 lbs / 14 lbs
    50 Back extensions
    50 Push press 45 lbs / 30 lbs
    50 Knees to elbows
    50 Walking lunges
    50 Kettlebell swings 1.5 pd / 1.0 pd
    50 Jumping Pull-ups
    50 Box jumps 24" / 20"

  • Filthy 50 Workout

    Filthy 50

    50 Box Jumps
    50 Jumping Pullups
    50 K b swings 1/.5
    50 Lunges
    50 knees to elbows
    50 push press 45/35
    50 Good Mornings 45/35
    50 Wall Balls 20/14
    50 Burpees
    50 Double Unders

  • Klepto Workout

    "Klepto" 4 rounds for time:

    27 box jumps at 24"/20"
    20 burpees
    11 squat cleans at 145 lbs/100 lbs

  • Helen Workout

    “Helen”

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

    3 Rounds

    12:31 Never done helen before so this was a pr. Want to continue working on Pullups, def felt a little bit better doing them in this wod.

  • Tabata Sprints Workout

    Tabata Sprints ( 20 sec work, 10 sec rest x 8 rounds)

  • Death by Pullups Workout

    As many reps as possible:
    Do one pullup during the first minute
    Add one pullup during each following minute
    Until failure

    ex. Min1: 1 PU, Min2: 2 PU, Min3: 3 PU...

  • Jeremy Workout

    Jeremy

    21.15.9

    OHS 30#

    Burpee