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

  • WOD Workout

    AMRAP 25:00 with a partner:
    30 Burpees
    1k Row
    30 USA Swing @ 32/24kg
    GOAL: 3+ rounds

  • Strength Workout

    Strict HSPU technique (15 mins)
    - scaling is using only abmat but no plates under the head !!!!
    - boksz, floor etc...
    +
    Accumulate 30 reps

  • Split Jerk Strength

    4 Sets of Pause Split Jerk + Split Jerk
    (:02 pause in dip position)
    Set 1: 2+1 @65%
    Set 2: 2+1 @65%
    Set 3: 2+1 @70%
    Set 4: 2+1 @75%
    - Rest 2min btw sets
    - Barbell from rack

  • "This Was A Mistake" Workout

    For Time:
    3 Rounds:
    10 Dual DB Thrusters 20/15kg
    15 T2B
    10/8cal Row

    3:00 Rest

    2 Rounds:
    15 Dual DB Thrusters 20/15kg
    15 T2B
    15/12cal Row

    TC 20min

  • "This Was A Bad Idea" Workout

    For Time:
    3 Rounds:
    10 Dual DB Thrusters 20/15kg
    15 T2B
    10/8cal Row

    3:00 Rest

    2 Rounds:
    15 Dual DB Thrusters 20/15kg
    15 T2B
    15/12cal Row

    2:00 Rest

    1 Round:
    20 Dual DB Thrusters 20/15kg
    15 T2B
    20/15cal Row

  • Split Jerk Strength

    6 Sets of Pause Split Jerk + Split Jerk
    (:02 pause in dip position)
    Set 1: 2+1 @65%
    Set 2: 2+1 @65%
    Set 3: 2+1 @70%
    Set 4: 2+1 @70%
    Set 5: 1+1 @75%
    Set 6: 1+1 @75-78%
    - Rest 2-3min btw sets

  • 28.8.2021 ETKOT ( Vänäri ) Workout

    "Griff"

    For time:
    Run 800 meters
    Run 400 meters backwards
    Run 800 meters
    Run 400 meters backwards

    In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
    Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

  • Friday Workout Workout

    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    3+3 squat strech
    3 inch worm with push up
    5 dynamic squat strech
    5 tempo front squats
    5 tempo push ups
    5 tempo ring row

    Strenght
    Front Squat 3x5 reps @50-60%
    Bench Press 3x5 reps @50-60%
    Weighted Pull ups 3x5 @50-60%
    rest 2 min bwn sets

    Accessory Work
    3 sets
    3+3 KB TGU @8-12/12-16kg
    6+6 weighted single leg RDL
    9+9 bulgarin split squat with kb on shoulder @8-12/12-16kg
    rest 2 min bwn sets

  • Cluster Strength

    500m slow row then
    5 reps each
    - front squat
    - shoulder press
    - high hang muscle clean to squat
    - Jerk dip + drive
    - high hang squat Clean
    - thrusters
    - 5 tng clusters

    Cluster

    6x every 1:30

    3 reps @ 70%
    of 1 rm from 8.8.
    Do drop n go

  • Clean tech Strength

    4 rnds, 20s. each, 10s. rest b/w
    negative handstand (to deficit if possible) come off the wall b/w reps
    6 bird dog row
    Banded step back lunge L
    Banded step back lunge R

    2 rounds 5 reps each
    - front squat
    - high hang muscle clean
    - clean drop
    - clean Pull
    - clean pull under
    - high hang clean
    - clean

    3 pos clean
    5x every 90s
    @ 65%

    (high hang, from knee, start)
    - keep weights light and technical