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

  • 5 rds for time Workout

    5 rds for time:

    Lateral burpee BJ over 10 reps
    Hang KB snatch 10 reps (5/5)
    Rope Climb 1 rep

    L1: 20/12kg
    L2: 24/16kg

    TC: 14 min

  • HSPU-voimaa Workout

    RX:

    3 sets of max reps strict HSPU - immediately carry on with 1-3 kipping tempo HSPU

    Between each round 30 flutter kicks in hollow hold

    Scaled A:

    3 sets of max reps modified HSPU only toes on the box, immediately carry on with few reps with knees on the box.

    flutter kicks remain the same.

    Scaled B:

    Modified HSPU with the knees on the box, immediately after the set carry on with box push ups.

    flutter kicks remain the same

    Record the reps of the strict HSPU or it's scaled version.

  • Row, t2b and box over jumps Workout

    For time:

    750m row
    50 T2B
    25 Box jump over / Level 2: Burbee box jump over

    Timecap 14 min.

  • Open Workout 19.2 Workout

    Beginning on an 8-minute clock, complete as many reps as possible of:

    • 25 toes-to-bars
    • 50 double-unders -15 squat cleans, 135 / 85 lb.
    • 25 toes-to-bars
    • 50 double-unders
    • 13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 7 squat cleans, 315 / 205 lb.

  • Body armor Workout

    3 rounds
    30m double kb's OH walking
    30m double kb's front carry
    60m farmers walking
    rest 2 min and repeat

  • Muscle up progressions Workout

    Work on:

    -your false grip
    -kipping with false grip
    -ring row to turn overs, feet on the box
    -banded muscle ups

  • Jerk, Every 90-120sec x12 Strength

    Jerk Every 90-120 sec x12:

    3x @ sets 1-3 RPE 3-4
    2x @ sets 4-6 RPE 3-4
    2x @ sets 7-9 RPE 4
    1x @ sets 10-12 RPE 4-5

    First 3 sets a triple, next 6 sets a double and last 3 sets singles. Add loading after 3 sets. Jerks can be Push Jerks or Split Jerks.

  • 5 Rounds E6MOM: Workout

    Row 500/400m,
    6 Chest to Bar,
    9 Kettlebell swing
    12 Wallball

  • Open chipper prep Workout

    14 Min AMRAP;
    40 Cal row
    20 dB step overs 22.5/15kg
    40 Wall balls
    20 t2b
    40 dB thrusters 22.5/15kg

    Remember this is an AMRAP! If it’s a big class then get the second wave starting at 3 Mins

  • Intervals Workout

    1 round = 40s on / 1min 20s off
    2 round = 50s on / 1 min 10s off
    3 round = 1 min on / 1min off
    a. assault bike or rowing
    b. 10 db snatches + amrap of box jumps
    c. 20sec of max DU + amrap of burpees
    d. shuttle run 10+10m
    REST 1 "EXTRA" MINUTE AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN+ BEFORE STARTING NEW ROUND.
    WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

    TOTAL TIME FOR THIS WOD IS 27 MINUTES (1 round is 9 min with extra rest minute). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!