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

  • Snatch 5x2 Strength

    14:00

    Snatch 5x2

    Keep the weights light, focus on speed under the bar. I used 100kg which is around 80% of my 1rm.

  • Shoulder press Strength

    5 x 2

  • Rosa Workout

    5 rounds for time:
    10 handstand pushups
    400 m run

  • Assault Bike & Power Snatch Workout

    5 rounds for time:
    15cal Assault bike
    5 Power Snatch 50kg

  • Partner Workout Workout

    Partner Workout

    Round 1 (5 minutes)
    10 Wallballs, 20#
    AMRAP Pull-ups
    Rest 1 minute
    <<< 70 >>>

    Round 2 (5 minutes)
    10 Pushups
    AMRAP Sumo Deadlift High Pulls, 75#
    Rest 1 minute
    <<< 60 HP >>>

    Round 3 (5 minutes)
    10 Kettlebell Swings, 24kg
    AMRAP Sit-ups
    <<< 95 KB >>>

  • Partner Workout Workout

    Partner Workout
    10 rounds each for time of:

    10 Wall Balls
    10 Pull-ups (jumping pull-ups)

    1. :29 (12#)
    2. :31
    3. :32
    4. :31(20#)
    5. :33
    6. :33
    7. :36
    8. :42
    9. :50
    10. :59/DNF (8 pull-ups)

  • Hang Tough Workout

    WOD:
    12 Minute AMRAP

    -15 Hang Clean (95/65)
    -15 Hand Release Push Up
    -15 Toes to Bar

    Made it through 6 rounds and 2 T2B.

  • Helsinki Showdown WOD 2 Workout

    For time:

    50 UnBroken Double Unders
    20m Handstand Walk
    3 Rope Climbs
    20m Handstand Walk
    50 UnBroken Double Unders

  • Tabata This Workout

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

    Tabata Squats - 14
    Rest 1 minute
    Tabata Pull-up - 5, using blue (small) band
    Rest 1 minute
    Tabata Push-up - 8
    Rest 1 minute
    Tabata Sit-up - 11
    Rest 1 minute
    Tabata Row - 4

    EK's Total: 42

  • Row & Snatch Workout

    4 rounds for time

    Then rest for 5 minutes before repeating 4 rounds of row & snatch. Score is total time without rest