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

  • Back squat amrap Strength

    A: Back squat amrap @ 120kg
    B: BB good mornings 3set
    C: standing SL hamstring curls 3set
    D: leg extensions 3set

  • Veronique Jean (Birthday WOD) Workout

    2 x AMRAP 10

    AMRAP 1
    Buy in: 19 Deadlifts
    40 Double Unders / 77 Single Unders

    3 Hang Power Cleans
    20 Sit-ups

    1min Rest

    AMRAP 2
    Buy In: 19 Back Squats
    91 Russian KB Swings

    3 Pull Ups/Pendlay Rows
    20 Box Jumps

    RX: 155/85
    SC1: 135/75
    SC2: 115/65
    SC3: Lower Weight

    KB: Green/Blue

  • 120min concept bike Workout

    120min concept bike

  • Benprogram Workout

    Find Daily 3RM bsq
    EMOM10
    Odd: 2xbsq @100% of Daily 3RM
    Even: max s pullups

    10 min break

    E2MOM8
    16 backstep lunges @2x20kg kb frontrack
    Max pistols on box

  • Main site Monday 210118 Workout

    Complete as many rounds as possible in 20 minutes of

    • 4 strict pull-ups
    • 8 push-ups with feet on a box
    • 12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball
    ♂ 24-in.box, 20-lb. ball

  • Goodbye this year Workout

    400m run
    80 cyclist squats
    130 walking lunges
    100 burgarian split squats
    400m run

  • TTP Strength 25.2.2017 week 1/6 Strength

    135 min
    WU for 20 min
    Skill: MU practice for 40 min
    Muscle up 16 x 1 reps

    1.Weightlifting

    A. Suggested snatch warm up

    A. No feet snatch – (14 – 18) x 1 @ 65%+, go every 45 seconds. Perform the reps in 2 waves: On first wave (7 to 10 reps) start @ 65% and move up on weight every 1 to 2 sets if moving well, build to no higher than 85%1RM then take the weight down by 10-15% and build back up (as form allows) with the remaining reps.
    35 35 37.5 37.5 40
    42.5 (45) 40 42.5 45
    45 (45) 45 47.5

    B. Cluster (squat clean into a thruster) + clean – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    2.Skill
    5 min EMOM
    6 HSPU - abmat

  • AMRAP 7 Workout

    7 Toes-To-Bar
    7 Pushups

  • Takakyykky 3x5 Strength

    Nousevat painot 2min lepo

  • AB - 3 Workout

    For max calories:
    3 minutes of Assault Bike

    This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.