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.
    Four sets of:
    Turkish Get-Up x 2 reps each arm
    Rest 45 seconds
    Strict Pull-Ups x 6-8 reps @ 2110
    Rest 45 seconds
    Kettlebell Swing x 15-20 reps
    Rest 45 seconds

    B.
    In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
    Dumbbell Man-Makers x 5 reps
    (push-up, row left, row right, power clean, push press)

  • Met-Con 17112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Met-Con
    AMRAP 5 minutes
    DB snatch 100/70lbs
    Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes.

    4-5b. Bitch Work
    Assault Bike 1.5 miles
    Row 600m
    Assault Bike 1 mile
    Row 400m
    Assault Bike .5 miles
    Row 200m
    No rest. KTB.

    4-5c. Strength
    Touch and go deadlift 1×5 @90% of the 5RM you found last week.
    Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

    4-5d. Accessory/Gymnastics
    AMRAP 7 minutes
    2 Muscle-ups
    3 Muscle-ups
    4 Muscle-ups
    All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.

  • MisFit Clean Complex 5x2 Strength

    ‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes

    This will feel like conditioning, especially if you do it right. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

  • EMOM 9x3 Hang Power Clean Strength

    @75% 1RM Power Clean

  • etukyykky Strength

    3x70%, 3x80%, 3x90%+ - välissä hiekkasäkkien kanto 1-2 kierrosta rigin ympäri

  • Met-Con 09112015 Workout

    AMRAP 15 minutes
    40 Wallballs 20/14lbs
    30 Toes to bar
    20 Calorie row

  • Power snatch 5x5 Strength

    Power snatch 5×5 @65% – Drop and reset each rep

  • Deadlift Workout

    Thursday

    Focus: Deadlift

     10-8-6-4-2

    Metcon: 4 RFT

     25 KB Lunges 55/35

     25 KB Swings 55/35

     200m Run

      

    Score: Time

  • Performance Workout

    A.
    Take 15-20 minutes to build to today’s heavy Jerk

    B.
    Against a 2-minute running clock, complete:
    Row 300 Meters
    115/75 lb Push Press x max reps

    Rest 2 minutes between sets, and complete a total of four sets.

  • Performance Workout

    A.
    Five sets of:
    Power Clean x 2.2.2
    (rest 10 seconds between doubles)
    Rest 3 minutes

    B.
    Three sets for times of:
    100 Double-Unders
    30 Kettlebell Swings
    20 Box Jumps
    Rest 3 minutes