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

  • 21.3.2019 Workout

    Basic Endurance 60 minutes, with Skills

    Easy AMRAP 10
    Row 1000m
    HS walk 20m

    Easy AMRAP 10
    Bike 45/38 Cal.
    5 Ring MU

  • ghdsu, AbMat Sit-Ups,fr rack kb carry Workout

    25 ghdsu
    50 AbMat Sit-Ups
    400 m fr rack kb carry 2*16 kb

  • 05.14.2010 - B Workout

    Run 1 mile
    Rest 1 minute after last runner finishes
    Tabata Squats [16]

  • 05.14.2010 - A Workout

    Cleans 2-2-2-1-1
    [65-90-100-110-120-130]

  • Perjantai 22.9 Workout

    Start new round every minute.
    (add one burpee each round)
    The workout is over when you can't make
    it to the minute anymore.

    One bar over burpee
    One Power snatch 40/25
    Two Ohs 40/25
    -REST 5 Minutes-
    One bar over burpee
    One power clean 70/50
    Two front squats 70/50
    -REST 5 Minutes-
    25/20 Cal row
    25 Burpees
    25 Wall balls

  • 05.13.2010 - B Workout

    "Annie"
    50-40-30-20-10
    Double-unders
    Sit-ups

    [4 singles for every double; did about 1/3 as doubles. Last 10 as doubles]

  • 05.13.2010 - A Workout

    Overhead Squat 5-5-5-5-5
    [PVC]

  • 05.09.2010 Workout

    100 Pull-ups for time
    - Each time you come off the bar, do 10 Push-ups & 10 Double-unders
    [Scaled to 60 dead-hang pull-ups, 10 Push-ups & 10 single-single-double]

  • Prowler Workout

    Just 5 trips down/back upper/lower bars with 3 plates

    Some digging in the back yard/post hole digging to sink the pergola

  • ''Back Squat 3-3-3+ & Elizabeth'' Workout

    Warm-up Drills (04.09.2012)
    Row 2 Minutes
    2 Rounds of
    7 x Deadhang Chin-ups
    7 x Push-ups (CFGS)
    10 x Hollow Rocks
    10 x Air Squats (Wall)
    -Shoulder Mobility
    -ITB/Hamstring Stretch
    -Sumo Squats
    -Calf Soleus Stretch

    ''Back Squat 3-3-3+'' (04.09.2012)
    Work through the following sets of Back Squats using the percentage based sets outlined below.
    IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

    5 x 40% 65
    5 x 50% 65
    3 x 60% 70
    3 x 70% 85
    3 x 80% 95
    3+ x 90% 110
    Achieved 3 + 9 @ 110lbs

    ''Elizabeth'' (04.09.2012)
    21-15-9 Reps for time of
    Power Clean (85lbs)
    Static Dips