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

  • Thruster, Pull, Run Workout

    Pre WOD:
    5x2 Thrusters, 95# max

    WOD:
    20 min AMRAP
    -5 Thrusters (115/75)
    -10 Pullups
    -100m Sprint

  • Sumo deadlift 5x5 Strength

    • Same weight
    • 3min rest

  • 80-60-40-20 Workout

    TC 9 min
    80 DU
    60 WB
    40 DL 70kg
    20 pullup

  • Painonnostotekniikka Strength

    Clean&jerk koko tunti

  • BBC Weightlifting - Snatch & CJ Workout

    "Snatch

    A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia!


    B) 10 x 2 Power snatch, every :30s - moderate weight

    Clean and jerk

    A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia!


    B) 10 x 2 Power clean & Push jerk, every :30s - moderate weight

"

  • TCF 160325 Workout

    #MetCon | 30’ AMRAP of:

    • 10 plate swings (20/15 kg)
    • 25 sit & up + burpee complexes
    • 50 mountain climbers
    • 25 sprints (5 mt)
    • 100 single unders
    • 25 plyo tuck jumps
    • 50 sit-ups
    • 25 plate farmer’s walk (10 mt)
    • 10 prowler pushes (10 mt)

  • Invictus April 21 2016 Workout

    120 min

    Skillwork: HSW practice for 15 min
    Skillwork: MU practice for 15 min

    A.
    Three sets, not for time, of:
    Muscle-Ups x 3-6 reps > not done
    Nose-to-Wall Handstand Hold x 60-90 seconds > 45, 45, 60
    L-Sit x 30-60 seconds > 20, 20, 30

    B.
    Three sets of:
    Jerk Balance x 3 reps
    Rest as needed
    15 25 35

    C.
    Jerk
    *Set 1 – 3 reps @ 60% 37.5
    *Set 2 – 2 reps @ 70% 45
    *Set 3 – 2 reps @ 80% 50
    *Sets 4-8 – 1 rep @ 90+% 52.5 55 57.5 60 62.5 65 PR! :)
    Rest as needed

    D.
    Three sets for max reps of:
    30 seconds of Handstand Push-Ups 5+4+2 = 11 rxd
    30 seconds of Rest

    Followed immediately by…

    Three sets for max reps of:
    30 seconds of Stationary Dips 7+5+4 = 16
    30 seconds of Rest

    Followed immediately by…

    Three sets for max reps of:
    30 seconds of Push-Ups 8+6+6 = 20
    30 seconds of Rest

    Total 47 reps
    Followed immediately by…

    For time:
    Row 1000 Meters
    4.03.3, 2.01.7/500m

    E. MU turn + dip x 10 reps (purple band)
    Seated DB press 7x20 10x15 10x15 lbs

  • Back and forth Workout

    TC: 10 min
    Back and forth, DU only once
    20 Pull Up
    20 Wall ball
    20 Front Squat
    20 American Swing
    20 Double Under

  • 3 rounds Workout

    3x
    9 gtoh 40/50/60kg
    15 t2b
    21 c2b pullup
    rest 1:00

  • 23.03.2016 - WOD Workout

    WOD
    A - 1,6 Km Run
    B - 30 Thrusters (Bodyweight)
    C - 100 Burpees

    Time Cap - 30'