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

  • Track (Sprinting Drills, Strides, Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    8x20m Sprinting Drill (high kneesx2, B-skipx2, Straight-Leg Boundsx2, Skipsx2)
    2x80m Strides
    Lots of Pole Vault Takeoffs (no bend) (4-step, 6-step)
    3x3 Weighted Ring Muscle-ups (5kg)
    Static Stretching (Cooldown)

  • 9/25/13 1/2 Holleyman Workout

    Skill- (15mins) “Hollow body” part of the kipping pull up. This skill will help you be able to better control yourself during pull ups. Allowing you to string more pull ups together more efficiently.

    Then,

    1/2 “Holleyman”

    15 Rounds

    5 Wallballs 20/14

    3 Handstand push ups MOD off the dip bars

    1 Deadlift 225/155

    Time 15:59 Did the entire thing unbroken.

  • Row intervals Workout

    12 x 150m w/30 sec rest (30-34 sec)
    -tough...back got tired...would like to keep it 32 or less

  • Rush Workout

    AMRAP 8':
    Devil press@2x22.5/15kg 1-2-3...
    Wall ball@9/6kg 1-2-3...

    EMOM 20':
    A: Row for cal
    B: HSPU
    C: DU
    D: Rest

  • 1000 burpees to target Workout

    1000 burpees to target
    Timecap 100min

  • Pitoja! Workout

    3 x

    30 sec hollowpito
    30 sec lepo
    30 sec roikunta
    30 sec lepo
    30 sec terispito
    30 sec lepo
    30 sec punnerruspito
    30 sec lepo
    30 sec OH pito tanko
    30 sec HSpito

  • 5 x 5 Back Squat WOD, and new Kip up drill for the rings Workout

    I did a 5 x 5 back squat WOD last night
    45 lbs x 10
    95 lbs x 10
    135 lbs x 8
    160 x 8

    180 x 5
    200 x 5
    215 x 5
    225 x 5
    235 x 5 (all done with no belt)
    I finished with a max reps using 70% of my amx of 265 lbs = 140 lbs
    I did 20 reps (this set I did use a belt in case I went for another rep and it got a little ugly.. legs were tightening up as was my lower back a bit)
    Post WOD:
    I worked on the new Kip up from the inverted position on the rings in the gym.. i used a big safety mat underneath in case I dropped off and fell.
    This was tricky but I did get it a couple times... I was not kicking out with enough eonviction. You have to commit, and then be ready to brace out immediatly. I will keep on working on this.. fun and a nice body control and upper body drill.
    Also, my forearms and grip was getting tired... still from that last WOD probably.
    Stretched and went home.

  • WOD Workout

    Strength:
    3×3 Hang Power Clean (max 150x3)

    Conditioning – 3 Rounds:
    40 Seconds, One-Arm DB Thruster @35#
    Rest 20 Seconds
    40 Seconds, Strict Pull-Ups
    Rest 20 Seconds
    40 Seconds, One-Arm KB Snatch @53#
    Rest 20 Seconds
    40 Seconds, Mountain Climbers
    Rest 20 Seconds

  • 10 000 m ski Workout

    10K SKI

  • 27.11.2023 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top