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

  • Endurance Class Workout

    Partner WOD
    25 minute AMRAP
    10 Hang clean and Jerk 95/65
    10 Thrusters 95/65
    10 DL 95/65
    30 DU (scale 60 singles)

    Every 5 minutes starting at 0, both partners do 5 burpees (both working at the same time).
    Partner A completes full round of the 3 barbell movements before switching, while partner B is holding wall sit.
    Both partners will each do DU, at the same time.
    ***These should be fast Rounds, mostly unbroken, scale weight as needed.

  • Adv. Class: WW 2018 Q1: 27-21-15-9 FT Workout

    Winter War 2018 - Qualifier 1

    27-21-15-9 For Time, cap 25 min

    RX
    Snatch, anyhow
    CAL row
    Bar-over-burpee

    -

    Scaled
    Ground-to-overhead, anyhow
    CAL row
    Bar-over-burpee

    Weights RX and Scaled:
    Men: 40kg-50kg-60kg-70kg
    Women: 30kg-40kg-45kg-50kg

    Note the tiebreak time after each completed round.
    If you do not finish within the TC, your score is TC 25 min + each unfinished rep as 1s.

  • Accessory Work Strength

    4-5 sets, rest as needed between sets. Scale if needed.

    1) 5 Front Squat (Bar from the ground)
    2) 5+5 Standing KB Bottom up Press
    3) 5-10 Chest to Rings Pull-Up
    4) 10 Hollow Pull-Down

  • Midline work Workout

    Not For Time:
    30 Strict Toes to Bar
    45 GHD Sit-Ups
    60 Abmat Sit-Ups

  • 15.11.2017 LM Workout

    "SLOT MACHINE" (TEAM VERSION)
    Teams of 3, with a Running Clock:
    At the 0:00, “Slot Machine” Part #1
    AMRAP 7: Back Squats
    First 50 repetitions – 60/42,5kg
    Second 50 repetitions – 85/60kg
    Time remaining, Max reps – 100/70kg
    Rest 3:00
    At the 10:00, “Slot Machine” Part #2
    AMRAP 7: Bench Press
    First 50 repetitions – 60/42,5kg
    Second 50 repetitions – 70/52,5kg
    Time remaining, Max reps – 85/60kg
    Rest 3:00
    At the 20:00, “Slot Machine” Part #3
    AMRAP 7: Deadlift
    First 50 repetitions – 85/60
    Second 50 repetitions – 100/70
    Time remaining, Max reps – 125/85

  • 14.11.2017 LM Workout

    For Time:
    40 Double-Unders, 18 GHD Sit-Ups
    40 Double-Unders, 15 GHD Sit-Ups
    40 Double-Unders, 12 GHD Sit-Ups
    40 Double-Unders, 9 GHD Sit-Ups
    40 Double-Unders, 6 GHD Sit-Ups

  • Torstai 9.11 Strength

    Wide pull ups
    EMOM 8
    1. 5-8 reps
    2. Rest
    Same reps as last time.
    Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
    If you cannot do 5 reps without kicking, then go with less reps.
    Do same amount of pull ups every round.

  • Painonnosto: Tall Snatch 5x2 Strength

    five times two reps. Technique!

  • 12 Min AMRAP Workout

    12 Min AMRAP:
    5 Bar MU
    15 Wall Balls

  • Get Pumping Heart Trible! Workout

    For time (4 person teams)
    Joukkue voi tehdä liikkeitä haluamallaan rytmillä, kuitenkin niin että yksi jäsen joutuu suorittamaan AINAKIN yhden toiston. Joukkueen jäsenen suorittaessa liikettä, yksi joukkueen jäsen tulee olla reppuselässä ja toinen kannattelee kahta kahvakuulaa (16 kg/ 12kg). Kaikkien jäsenten tulee olla seisoma-asennossa ollessaan lepovuorossa.

    First row 40 cal

    2 rounds
    T2B x 40
    Box over burpee (60 cm/ 50 cm) x 40
    Wall ball (9 kg/ 6kg) x 40
    Pull up x 40
    Front rack lunge x 2 KB (16 kg/ 12 kg) x 80 m

    After 3 rounds
    Row 40 cal