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

  • 250m Run, 15 Power Snatch Workout

    250m Run
    15 Power Snatch @ 95lbs

    4 Rounds

  • Ti 10.2. Workout

    Kevyen viikon leppoisa hölkkäily/kävely. Pinkaisin jalan töistä kotiin, meni just sopivasti vajaa tunti.

  • 11.1.11 Happy Birthday TMFK!! Workout

    Shoulder Press 5-5-3-3-1-1 (45x5, 45x5, 55x3, 55x3, 60x1... seemed too easy, so we skipped to 70. Tried and tried and could not do one rep. Next time!)

    Then,

    12 min AMRAP

    5 Push Press 115/85 -- MOD 75

    7 Kettlebell SDHP 1.5/1p

    12 Squats

    7+2 Reps! 75 pounds was rough, real rough. But, I stuck with it.

  • OHS 5x3 3 RM Strength

    There is no description for this WOD as it is stat.

  • Partner "Karen" Workout

    Pre-WOD: 7 X 3 Overhead Squat- 65 lbs

    For Time: Partner "Karen"
    150 Wallball Shots (20/12)- 14 lbs with partner

    Post WOD: Tabata Sit ups- lowest reps 15

  • Greyskull approved metcon Workout

    Run 400m
    100kb swings
    Run 400m

    For Time

    I used 20lbs db. All I had at my disposal

  • 400m Growler Push Workout

    There is no description for this WOD as it is stat.

    Result: 00:02:21

    Result: 50

    Result: 1

  • Ke 11.2. Workout

    Linda 35kg

    Rauhalliseen tahtiin, tuli sopiva hiki. Rinnallevedot painoi eniten!

  • Chest to Impress 1 Workout

    Barbell Bench Press:
    - 3 rounds:
    100kg x 3 = 300
    110kg x 3 = 330
    110kg x 3 = 330
    TOTAL = 960

    Incline dumbell press (kg = single dumbell weight):
    - 3 rounds:
    26kg x 6 = 312

    30kg x 6 = 360
    34kg x 6 = 408
    TOTAL = 1,080
    Decline Barbell Bench Press:
    - 3 rounds:
    100kg x 3 = 300
    110kg x 3 = 330
    100kg x 3 = 300
    TOTAL = 930
    Standing Cable Fly's (strict form)(kg = total weight):
    - 3 rounds:
    27.5kg x 5 = 137.5
    27.5kg x 5 = 137.5
    27.5kg x 5 = 137.5
    TOTAL = 412.5
    GRAND TOTAL = 3,382.5

  • 05-17-11 Workout

    Warm Up: 3 rounds of:
    60 sec Hol­low Rocks
    60 sec Spider Man Lunges
    30 sec Side Plank Leg Lifts L
    30 sec Side Plank leg Lifts R

    Work:
    60 Dead­lifts start­ing at 1.5 X B.W. Complete a set and strip weight as required. For every pound you strip complete 1 Burpee.

    (I started at 185lbs and ended on 160lbs with 25Burpees)