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

  • Fran Workout

    Warm-up

    Fran at 75 lbs

    7:06

    100 Double-Under practice

  • 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

  • A Latta Tabata Workout

    Another good and needed upper body day … the legs are almost back after the half-marathon but this was a great WOD to keep the recovery train moving along while still getting in some awesome work.

    Warm Up:
    2x
    10 American Kettle Bell Swings
    10 Russian Kettle Bell Swings
    10 Sit Ups
    10 Leg Levers

    Mobility:
    PNF Hamstring
    Hip Flexor
    Sit in squat

    Max Effort:
    Power Cleans (~80% of 1RM)
    2-2-2-2-2
    165 lbs

    MetCon:
    A Latta Tabata

    Push Ups
    Sit Ups
    Pull Ups

    Reps Breakdown:
    66
    75
    32

  • Powerlifting Workout

    Push Jerk

    10 (45%), 5 (55%), 5 (55%), 3 (65%), 3 (75%), 1 (90%), 1 (95%), 1 (105%)

    95, 115, 115, 135, 155, 175, 195, 205F

    Weighted HSPU max 2 sets: 3, 3 (#20 vest)
    Weighted Dips max 2 sets: 6, 5 (#20 vest)

  • 10 000 m ski Workout

    10K SKI

  • Dual AMRAPs Workout

    7min AMRAP (all weight 95#)
    9 Snatch Grip Deadlift
    6 Hange Power Snatch
    3 OH Squat
    rest 2min
    5min AMRAP (all weight 1.5pd)
    3 KB SDHP
    6 KB Lunges (holding at chest)
    9 KB Swings

    5 rds of each +2 KB lunges.

  • 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

  • C. Body armor Workout

    3 RFQ:
    20 Alt DB Marches 2x 25kg
    20 Alt Renagade Rows (2x25kg
    0:20 L-sit

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds (135, 155, 185)

    For Time
    15 squat cleans (135#)
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • 50 Rounds Workout

    For time (but not really for time)

    50 rounds of:
    1 Deadlift @ 65% of your 1RM
    1 HSPU

    Focused on form; Kipped 2 of the HSPU, did the rest strict