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

  • 10 min EOM MisFit Snatch Complexes Strength

    Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.

    The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang snatch-OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

  • 8 rounds of couplet:Power Snatch to OHS x 10 & Bent Over Row x 10 (use same weight) Strength

    Perform 8 rounds of the following couplet for weight and good form:
    Power Snatch to OHS x 10 reps
    Bent Over Row x 10 reps

    Take a small amount of time between rounds and push to get back into the Bent Over Row quickly after the OHS. If I can't snatch, then Power Clean and press to get set. This is an OHS and Row WOD.

  • Kippaustreeniä Workout

    Tangolla tai renkailla:

    -polvet rintaan
    -varpaat tankoon
    -kippileuka
    -perhosleuka

    Muscle Up:

    1 leuanveto renkailla
    1 varpaat renkaisiin
    1 MU
    1 dippi

    2
    2
    2
    2

    3
    3
    3
    ...

    Kun ei voi enää lisätä toistoja, tiputtaa 1-2 toistoa alemmaksi ja toistaa sarjan sillä toistomäärällä

  • Myra 1 Workout

    14 min am rap
    50 skips
    25 kb swings
    20 push ups
    15 sit ups

    4 min rest

    8 min amrap
    50 skips
    20 kb squats
    20 kb lunges

  • 1000 reps in under 30 minutes - for time from MH Fitness Workout

    Perform the following to try to complete in under 30 mintutes (For Time):
    Burpees: 5 x 10 reps
    Ground-zero-jump: 4 x 25 reps
    Pushups: 10 x 10 reps
    Air Squats: 6 x 25 reps
    Mountain Climbers: 5 x 20 reps
    Alternating Lunge: 10 x 10 reps
    Jump Rope: 4 x 100 reps (I do Double Unders)

  • SCT + BOTB + T2B Workout

    10-9-8-7-6-5-4-3-2-1

    Squat Clean Thruster @45kg
    Burpees Over the Bar
    Toes to Bar

  • TABATA Workout

    Tabata squat
    Tabata deadlift, 155 lb.
    Tabata squat
    Tabata deadlift, 155 lb.
    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

  • intro Workout

    3 RDS OF.

    400m run
    8 dips
    10 push ups
    6 L pull ups
    8 knees to elbows
    10sit ups

    FINISH WITH

    20 tricep pull downs
    20 bicep curls
    (rope grip)
    400m sprint
    (as fast as possible)

  • Muscle it up Workout

    Focus: Pull Up & Bar Muscle Up Skill Work (15 Minutes)

    Metcon: 5 Rounds:
    - 200M Run
    - 5 Sumo DL – L1 155/105, L2 205/135, L3 225/155
    - L1 - 10 Ring Rows, L2 10 Pull Ups, L3 10 C2B
    - 15 Sit ups

    Score = Time

  • john Workout

    COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20′ OF::

    100 Double Under
    80 Box Jump Over 60/50 cm
    60 Pull Up
    40 Hang Squat Clean 60/40 kg
    20 Burpees