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

  • 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

  • Sunday Workout

    WOD at 12:00

    Open gym until 14:00

  • Push-up Grinder Workout

    10-9-8-7-6-5-4-3-2-1
    Push ups (even wide, odd narrow position)
    Tuck-ins

  • 26122014 2 Workout

    AFAP
    - 21 - 15 - 9
    --- Clean (40/25 Kgs).
    --- Hand release burpees over the bar.

  • 26122014 Strength

    1 RM Shoulder to overhead
    1 RM Push Press

  • Long Interval Workout

    Choose ONE of the following sports

    Swim 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

    Bike 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

    Run 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

    Row 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets