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

  • Tabata - Manmakers Workout

    20 secs of work and 10 seconds of rest for 8 total rounds.
    Work sets will be man-makers. With a dumbbell in each hand, from the standing position, squat down, step out and perform a push-up, do one renegade row on each hand, then step forward and perform a clean to a thruster.
    Only record fully completed reps in each working round. Your score is the total number of reps completed over the 8 rounds.

  • Feeks Workout

    For time:

    • 2 x 100-meter shuttle sprint
    • 2 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 4 x 100-meter shuttle sprint
    • 4 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 6 x 100-meter shuttle sprint
    • 6 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 8 x 100-meter shuttle sprint
    • 8 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 10 x 100-meter shuttle sprint
    • 10 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 12 x 100-meter shuttle sprint
    • 12 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 14 x 100-meter shuttle sprint
    • 14 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 16 x 100-meter shuttle sprint
    • 16 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells

  • 05.10.2012 Workout

    For time:
    800m run
    Then complete 3 rounds of
    20x wall ball 20#
    20x hand release push ups
    20x toes to bar
    Then run 800m

  • MGW W ohs, back squat, burpee box jump, muscle-up, row Workout

    Strength:
    5-5-5-5 ohs 2" in botton position (hice 20-30-40-40)
    6-6-6-6 back squat 3" in botton position (45-50-65-70)
    WOD
    AMRAP 3 Muscle-up (11 o 10)
    rest 2'
    AMRAP 3 burpee over box jump (28)
    rest 2'
    AMRAP 3 row for calories (52)
    rest 2'
    AMRAP 3 OHS + 20 du each time bar go down (hice 8-20, 4-20, 1)
    (total 94)

  • 140126 Workout

    A
    7 emom (every minute on the minute)
    4 pull ups
    3 ring dips

    B
    5 RFT (rounds for time)
    9 deadlifts 100kg
    6 front squats 60 kg
    3 push presses 60 kg

  • Chief Workout

    Front Squat 2RM

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    Only got 205, back felt off for some reason on the FS.

    I PR'd this one by 7+ rounds, pretty happy about the vast improvement. Not dropping the bar and ripping off the PU made all the difference. Makes me believe in the work.

    24+3 Power Clean

  • Sprints Workout

    10x100 yard sprints, rest 10-15 seconds, run backwards back to the starting point (another 100 yards)

    Modification:

    8x80 yard sprints (& 80 yard backward run)

    1 - 14.70
    2 - 14.91
    3 - 14.36 - Best
    4 - 14.86
    5 - 15.72 - Worst
    6 - Rest
    7 - 15.09
    8 - 15.15
    9 - Rest
    10 - 14.76

  • Olympics Strength

    Total 100min
    A. WU 500m row, 50 abs & backs, mobility
    B. Olympics
    1.Tempausveto - hyppy + tempaus 3 x (2+1), 3 x (1+1)
    15 20 22.5 25 25 27.5

    1. Muutama tempaus maasta up to kiva max

    2. Ty veto pysäytyksellä polven alle 2 sek 4 x 3 100-120%

    3. Omapainovatsat 150

  • Clean pull Strength

    Ty veto pysäytyksellä polven alle 2 sek 4 x 3 100-120%

  • Skills Workout

    Total 60min
    A. WU 500m row, 150 DU, mobility

    B. Skillwork
    KPU practice for 25min
    T2B kipping practice for 20min