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

  • WOD 24/04/19 Workout

    12' EMOM
    1. 12 DOUBLE KB FRONT SQUAT 24/16

    2. 12/8 cal row

    3. Rest

    REST 1'

    12' EMOM
    1. 14 DOUBLE KB walking lunge 24/16
    2. 15 Wall Ball
    3. Rest

  • CFPR Workout

    Amrap 20′

    300 mt row
    21 kb swings 24
    12 sandbag walking lunges

  • Kotivitonen: 8.7 km juoksu Workout

    Kotoa lähtö, Joupiskan kuntovitonen kiertäen takaisin kotiin. 8.7 km

  • Rest day Workout

    Rest day

  • Back Squat Workout

    Back Squat

  • Power Snatch & Chin-ups Workout

    15-12-9-6-3

    Power Snatch @ 115lbs (RX was 95)
    Chin-Ups

  • Full Clean (squat) 1 RM Strength

    Full Clean (squat) 1 RM

  • 05-18-11 WOD Workout

    Deadlift 3.3.3 w/opt 1RM

    Then:

    12 min AMRAP:

    50ft Bear Crawl

    10 ABMAT

    50ft Bear Crawl

    10 Double Unders

    325 lbs. x 3 deadlift, 355lb. x 1 deadlift.

    10 3/4 rounds

    I was fairly happy with my deadlifts. The 355 lbs. went up smoothly, and is close to double my current body weight. I tried 375 lbs. but couldn't pull it off. I think I could have if I hadn't pulled the 355 first.

    It felt great to finally implement my newly learned DU's into a workout! I only slipped up on them in 2 rounds, and just whipped them out in the other 8 rounds. I felt like I was moving through the whole thing today, and really didn't stop for a breath (or feel the need to).

  • Helen Workout

    3 Rounds For Time:

    400m Run

    21 Kettlebell Swings (1.5/1)

    12 Pullups

  • 05-19-2011 WOD - Wallball, KBS, 200m Run Workout

    Skill: Work on 1 Leg Box Jump - These sucked, and apparently my left leg does not work as well as the right leg

    4 Rounds:

    30 Wallball 20/14lb

    30 KBS 1.5/1pood

    200m Run

    21:19
    Thought I would be able to do this one quicker but was really sore from this being day 4 without a day off.