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

  • Onramp 5 Workout

    300 m run
    5 krt varpaat tankoon
    10 ylöstyöntö kp
    3 kierrosta

  • 10min AMRAP Workout

    Skill
    DUs + Skill Transfer Exercises for the Snatch (45 pounds) + OH Squat

    Strength
    3x3 Deadlifts 110kg (3mins rest)

    WOD
    10 min AMRAP of:
    2 C&J (60kg)
    1 Pole Climb

    Nice workout! It was much harder metabolically than I anticipated since the anaerobic metabolic pathways were used more than I expected. I thought this would be more of an aerobic workout.

  • Increible Hulk Workout

    AMRAP 20 Min

    5 Deadlift 52/34kg
    5 Hang Power Clean 52/34kg
    5 Front Squats 52/34kg
    5 Push Presses 52/34kg
    5 Back Squats 52/34kg

  • Main Site: 21-15-9 DL and OH Squat Workout

    WARM UP
    A. Mobility
    - Foam Roll & KB: Thoracic
    - Ball & Box: Hamstring
    - Band: Track Hamstring
    B. Dynamic Warm Up
    - Band: Lateral Tube Walk
    - Inchworm
    - Side Straddle Step
    - Single Leg Squat
    - Iron Cross
    - Scorpion
    - PVC Shoulder Passes
    C. Burgener Warm Up & Skill Transfer Drills

    WOD
    21-15-9 reps of:
    - Deadlift (225)
    - Overhead squat (95# scaled)

    Notes: Dead lift sucked. Make sure to straighten arms before lift to prevent back from burning out. OH squat was actually pretty good. I tried the 135 RX'd weight and definitely couldn't do that for 45 reps and still finish before sunset. I'll consider this workout a disappointment overall. I needed to push harder on the dead lift, but I was hurting for real. I did make it through the over head squats with pretty good form so I'm happy about that.

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    Run 200m
    18 Feet on Box Pike Shoulder Taps
    8 Bird-Dog/side (slow down for this)

  • 8 rnds KB swings/weighted lunges/clapping pushups Workout

    "Clapping Push Ups"

    8 Rounds For Time:

    10 Kettlebell Swings (53/35)
    10 Weighted Lunges (53/35)
    10 Clapping Push Ups

    Prewod 400 m run
    3rounds pullups air squats situps

    Ran there and back from the house. It took about 17 mins each way.

  • extra lunch Workout

    OH Press (Strict) 9x3 - #145

    50 Burpees for time - 2:53

    21-15-9
    Pushup, Situp, Air Squats - 4:15

  • KB tabatha Workout

    KB USA style
    KB (l/r) Russian style
    KB (l/r) squat
    airsquat

    all 8 rounds, 20 sec/ 10sec rest.
    in between 2 min rest
    KB 16kg

  • Kb Sumo DLHP Workout

    For time:
    150-120-90-60-30
    Single Unders

    50-
40-30-20
-10
    Kb Sumo DLHP 16kg

  • Total workouts of the week Workout

    Workouts of the week 11 hours, x 8

    Competition week