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

  • Competition Strength

    B.
    Every 2 minutes, for 20 minutes (10 sets), of:
    2-Position Snatch with Pauses
    (stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)

    Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

  • Kettlebells for kids Workout

    AMRAP 9min:

    9 x KBS (24/16kg)
    9 x Burpees
    9 x KBS
    9 x Box jumps

    A note about todays training …

    The average age of a homeless person in America is 9 years old. Nine! (that is why the wod is themed with “9’s”). That is including everyone, adults, teens, etc… As a father of four kids (including two toddlers) this hurts. We need to do something about this.

  • Fitness Workout

    A.
    Four sets of:
    Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111
    (add load or use assistance as necessary in order to maintain tempo and rep scheme)
    Rest 60 seconds
    Goblet Squat x 5 reps @ 3311
    Rest 60 seconds

    B.
    Complete as many rounds as possible in 5 minutes of:
    5 Burpees
    10 Wall Ball Shots (20/12 lbs.)

    Then rest exactly 5 minutes, before completing . . .

    As many rounds as possible in 5 minutes of:
    10 Toes to Bar
    10 Jumping Lunges

  • Couplet of: Snatch Balance x 5, KB Swing x 8 (roughly EMOM for about 14 minutes) or 7-8 rounds Workout

    Approximately EMOM: Alternate the Couplet of:
    Snatch Balance x 5
    KB swing x 8

  • Annie for Tuusula Kids Workout

    Superkids:

    30-25-20-15-10-5
    naruhyppy
    abmat vatsat

    Ninjat:

    50-40-30-20-10

    naruhyppy
    abmat vatsat

    -Skaalaus: Kaikki yritykset lasketaan!

  • Competition Workout

    D.
    Six sets of:
    30/20 Calories of Assault Bike*
    Rest 15-20 seconds
    Front-Leaning Rest on Rings x 45-60 seconds
    (place rings 2″ off the floor)
    Rest 60 seconds

    *Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

  • Competition Workout

    C.
    Three sets of:
    Tate Press x 8-10 reps
    Rest 30 seconds
    Bent-Over Barbell Rows x 8 reps @ 2111
    Rest 30 seconds
    *Towel Kettlebell Farmers Walk x 60 seconds
    Rest 60 seconds

    *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

  • Performance Workout

    A.
    Every minute, on the minute, for 15 minutes (5 sets):
    Minute 1 – Strict Handstand Push-Ups x Max Reps
    Minute 2 – Alternating Pistols x 12-16 reps
    Minute 3 – Toes to Rings x 6-8 reps

  • WOD 13082015 Workout

    30 min AMRAP "FRAN":
    21 - 15 - 9 reps of:
    - Thruster (43/29 kg).
    - Pull ups.

    As many Fran as possible in 30 minutes

  • 8-8-15 Sprints and Stairs Workout

    150m - slow - recovery/injury - 3x150m - 27.15, 25.91, 24.4
    Stairs - 20x15 reps - 300 total stairs