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

  • Arms Workout

    Standing Dumbbell Hammer Curls + Lying Dumbbell Tricep Press:
    - 22kg x 5,16kg x 5 + 12kg x 10
    - 24kg x 5,16kg x 5 + 12kg x 10
    - 26kg x 3,16kg x 7 + 12kg x 10
    - 26kg x 5,16kg x 5 + 12kg x 10

    Standing Ezi Bar Curl + Weighted Dip (+ BW Dip if fail before 10reps):
    - 30kg x 10 + 30kg x 10
    - 35kg x 10 + 30kg x 8, BW x 2
    - 35kg x 6, 30kg x 4 + 30kg x 7, BW x 3
    - 30kg x 10 + 30kg x 7, BW x 3

    Standing Dumbbell Hammer Curl (Palms facing chest) + Standing Plate Tricep Press:
    - 12kg x 7 + 20kg x 10
    - 14kg x 7 + 20kg x 10
    - 12kg x 7 + 20kg x 10

    Lat Pull Down Machine (Bicep Curl):
    - 3 rounds
    - 19kg x 10

    Chin Ups (2secs raise, 2 secs lower, shoulder to fingers) + Standing Barbell Curl (Palms down):
    - 3 rounds
    - 5 + 20kg x 7

  • 5-15-2012 Workout

    21-15-9

    Deadlift #225/155 (#63)
    DU

  • Snatch Progression/OHS/Burpee mess Workout

    High Hang/Mid Hang/Full Snatch
    1-1-1

    10min AMRAP
    8 OHS 115#
    8 Med ball burpee-to-clean-to-wall ball

    No scores taken

  • DT(ish) Workout

    5 RFT

    12 deadlifts
    9 hang cleans
    6 push jerk

    (155/105#)

    Finger wouldn't allow hang cleans, and really neither would the low back. . . Did 2 sets of 9

    So I just did sets of deadlifts and shoulder to overhead mixtures @ 155#

    Bench Press up to 245, dropped to 135 for 27 rep count

    Worked on Double unders. Did alot of mobility work and spent some quality intimate time with the foam roller, stick, and lacrosse ball when I got home.

  • Snatch Balance MC: "DL+Bastards+WB" Workout

    Level II
    Snatch Balance
    2-2-2-2-2
    75-95-105-105-105

    5 Rounds
    7 Deadlift (205/125) 185#
    14 Bastards
    21 10ft Wallballs (14/8) 14#

    DNF, Hit time cap at 4+14

  • Power Snatch 1-1-1-1-1-1-1 Workout

    Increasing weight each rep.

    65-70-75-80-85-90-95 (failed at 95)

    Still a PR!

  • Pe 15.11.2019 Sali Maastaveto + "koko kroppa" Strength

    (alkulämpät: karhu x2, ankka x2, rapu x2)

    Maastaveto 2x6x75%

    Pystypunnerrus 3x5

    Suorinjaloin mave 3x5

    Goblet-kyykky 3x10-15

  • Friday 120601 Workout

    2 rounds for time:

    40 Push Press 105 lbs/75 lbs
    40 SDLHP 105 lbs/75 lbs
    40 Pull-ups
    40 Front Sq 105 lbs/75 lbs

  • Strength to Bodyweight Ratio Workout

    DEADLIFT:
    3-3-3-3-3
    *Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
    310 sumo dead lift
    Workout: 3 rounds of:
    10 X deadlifts at bodyweight
    25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

    Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

  • "Linda" Workout

    10-9-8-7-6-5-4-3-2-1
    BW Bench Press
    3/4 BW Full Clean
    1.5x BW Deadlift

    Rx @ BW(165#)