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

  • Pull up 5 RM Strength

    Find pull up 5 RM

  • Grannyfit back & bench Week 1 - Workout 1 65% Workout

    Back squat 5*5
    Bench 5*5
    3* 12 lunges & 15 squats
    3 * 3-8 pull ups & 10-20 push-ups
    3 *1 min Wall hold & 30 banded pull-apart

  • Back squat Strength

    500m row
    3x
    7 wall ball 12/9 to high target
    15 banded dead bug
    4 strict chest to bar

    Back squat
    5x6
    - Built up to heavy 6 trough out 5 sets
    - rest as needed

  • Weighted pull-ups 7x1 Strength

    Weighted pull-ups 7x1

  • Painonnosto Workout

    Tempaus

  • WOD Workout

    4:00 AMRAP
    3 deadlifts 225/155
    10/7 cal bike
    9 wallballs 20/14

    Rest 2 mins

    4:00 AMRAP
    3 deadlifts 225/155
    10/7 cal row
    9 wallballs

    Rest 2 mins

    Repeat

    *if you rowed in the first AMRAP then bike in the 2nd

  • Warm up and strength Strength

    3 rounds
    10 cal bike or row
    10 good mornings
    0:30 plank

    Deadlifts
    E2MOM X6
    6@50%
    6@50%
    5@60%
    5@60%
    3@70%
    3@70%

  • Diane Workout

    For time

    21-15-9
    Deadlifts
    Handstand Push-Ups
    @102/70

    Good Times for “Diane” (estimate)
    – Beginner: 10-14 minutes
    – Intermediate: 6-9 minutes
    – Advanced: 5-6 minutes
    – Elite: <4 minutes

    Intended Stimulus

    “Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken.

    Scaling Options

    “Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level so you can move fast through this WOD.

    Intermediate
    21-15-9
    Deadlifts (70/47 kg)
    Push-Ups

  • Pause front squat Strength

    500m row/ski/bike
    then
    3x 30s on 10s. off
    Banded half kneeling wood chops L
    Banded half kneeling wood chops R
    Front rack KB step back lunge L
    Front rack KB step back lunge R

    Pause front squat
    5x2 @ AHAFA
    leave 1 in the tank
    3 sec pause at the bottom

  • Snatch 10x3 Strength

    10x 3 tempausta