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

  • 3x20 Workout

    3 rounds for time of:

    10+5+5 UB C2B Pullups
    20 KB Hang Power Clean & Push Jerk @ 2x24kg
    20 Ring Dips

    Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

  • Speed and Muscle ups Workout

    4 rounds for total working time of:

    5 Power Snatches 60kg
    7 Target Burpees 25cm
    9 Muscle-Ups
    7 Target Burpees
    5 Power Snatches 60kg

    Rest 2:00 after each round.

  • week 52 Workout

    52 cal Row row
    40 Thruster 40kg
    30 KBS 24kg
    20 TTB
    10 Ringdips
    10 Deadlift 120kg
    10 Ringdips
    20 TTB
    30 KBS 24kg
    40 Thruster 40kg
    52 cal Row

  • EMOM 30min Workout

    Every minute, on the minute, for 30 minutes:
    Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
    (if you can’t get 10, work through the whole period and get as many as possible)
    Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
    Minute 3 – 10 Burpees + 20 Double-Unders

  • Deadlift Strength

    Every 2 minutes, for 12 minutes (6 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 2 reps @ 95%

    Every 2 minutes, for 6 minutes (3 sets):
    Speed Deadlift x 3 reps @ 70%

  • Push Press Strength

    Three sets of:
    185/125 lb Push Press x Max Reps @ 13X1
    Rest 3 minutes
    (Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 83%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    Rest 3 minutes, and then…

    One set of:
    Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

  • Hang Snatch Strength

    Every 90 seconds, for 12 minutes (8 sets):
    Hang Snatch x 1 rep
    Loading per set:
    *Sets 1-2 – 75% with a 2-3 second pause in receiving position
    *Sets 3-4 – 80% with a 2-3 second pause in receiving position
    *Sets 5-6 – 85%
    *Sets 7-8 – 90%

  • 12-22-14 Hang Cleans, DUBs, Row, Situps Workout

    Hang Cleans - EMOM - (205lbs), 1,2,3,4,5
    Hang Cleans - EMOM - (165lbs) - 1,2,3,4,5,6,7,8
    500m row, 30 situps, 50 DUBs, 400, 25, 40, 300, 20, 30, 200, 15, 20, 100, 10, 10

  • Janin varpajaisWOD Workout

    52cal ROW
    40 thruster 40kg
    30 kbs 24kg
    20 t2b
    10 ringdip
    10 dl 120kg
    10 ring dip
    20 t2b
    30 kbs
    40 thruster
    52cal row