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

  • Ninjat 14-16v Voima Strength

    3 x 10 pystypunnerrus, AHAP

  • .. Imported Workout

    Warm Up

    Run 200
    *10 Thrusters at 45lbs
    Run 200
    *10 Thrusters at 65lbs
    Run 200
    *10 Thrusters at 95lbs

    A. Pistol Volume - Add weight every round ( Finished with a POOD)
    B. 4 Rounds
    •440m Run
    •5 SQ Cleans 185lbs
    •5 Muscle Ups + Dips

    25 Minute cut off

    • Got through 3.5 Rounds in 20 mins then had a muscle up conniption... sigh Finished though. ** Bonus - Shouldered a 250lbs Atlas on third attempt. Probably will pay for that later.

  • Strength Strength

    • 3-3-3-3-3-3 of:
    BB Push Press
    90-95% of 3 @ 8 RPE 3-3-3-3 reps
    80-85% of 3 @ 8 RPE 3-3-3-3 reps (X221 tempo)
    Use load of last week 3 @ 8 RPE

  • Rest Later Workout

    4 Rounds:
    3' ON + 2' OFF:
    Buy In
    10 Lateral Burpees
    then
    AMRAP (Ladder)
    2,2 4,4 6,6 8,8...
    Thrusters (40\30kg)
    Bar Muscle Up

  • Minute 2 Win It Workout

    5 x 5 Front Squat
    That means each set is a significant emotional event

    Then for score: 1 minute of each exercise as many reps as possible
    Thruster 95/65
    Sledge strikes
    Pullups
    Box Jumps
    Rest 1 minute
    Then do it again!

  • Chin up 3x1 Strength

    Chin up 1x85% + 2x1x95%

  • 3-30-2012 Workout

    Heavy Deadlifts

    5x205
    5x225
    3x255
    3x275
    3x285
    1x300
    1x305

  • Minute 2 Win It Workout

    5 x 5 Front Squat
    That means each set is a significant emotional event

    Then for score: 1 minute of each exercise as many reps as possible
    Thruster 95/65
    Sledge strikes
    Pullups
    Box Jumps
    Rest 1 minute
    Then do it again!

  • Fearless2 OHS Workout

    5(35k)-3(45)-3(45)-3(45)-3(45)-1(50)-1(55)-1(60kPR) OHS

    Then

    4 rounds of
    10 OHS 35k
    20 Barbell Squat Jumps
    40m Bear Crawl

  • PSKC KB Complex Workout

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35