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

  • Front sauat Strength

    FS: 5x1

  • Iisi emom Workout

    25min emom

    10 seinäpalloa
    20 istumaannousua
    10 valakyykkyä
    10x10m sukkulajuoksu
    10 pystypunnerrusta

  • 10/6/16 Strength Strength

    EMOM
    1 front squat
    2 front squats
    3 front squats
    1 front squat
    ...
    *Cycle to failure or 15min cap

  • Rowing pyramid Workout

    250 m
    Rest 1min
    500 m
    Rest 1 min
    750 m
    Rest 1 min
    1000 m

  • 9-28-2012 Workout

    3 Rounds for time:

    5 Bar Muscle Ups (MU)
    30 Sit ups
    Sub for the Bar MU is 3 chest to bar pullups and 3 ring dips

  • CFB 160921 Workout

    #MetCon | for time:

    cap time: 15’

  • today Workout

    5 min spinning
    30 wallballs
    30 sit ups
    30 ropejumps
    30 pushups
    30 squats
    30 kettlebell swing
    30 kettlebell pullup

  • amrap18 thruster, bjo, row, t2b Workout

    AMRAP 18:
    30 Thrusters (95/65)
    30 Box Jump Overs, 24/20
    30 Cal Row
    30 TTB

  • Wallies Workout

    For time deadlifts and wall balls
    DL 10-9-2-1 reps (50%)
    WB 2-4-6-20 reps

  • TTP Strength 29.8.2016 S1/ week 2 Strength

    45 min/morning
    WU for 10 min

    1.Weightlifting
    A. Suggested snatch W/U
    Main set
    A. Power snatch from blocks (knee) + snatch – 15 x 1+1 @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight. > no blocks > hang power snatch + snatch
    30 32.5 35 37.5 40

    120 min/evening
    WU for 10 min
    Skill: BMU practice for 25 min

    B. Clean and jerk – build to a heavy double (2 x 1+1) for the day
    Note. Performed as 2 x 1 clean + 1 jerk
    25 35 45 52.5 57.5

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a 2nd set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)
    All movements as heavy as form allows (AHAFA), tempo free
    A. Back squat
    A1. 2 x 10, rest 1 minute before B1
    A2. 2 x 8, rest 1 minute before B2
    A3. 2 x 6, rest 1 minute before B3
    Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 12, 10, 8 reps).

    B. Strict (weighted) chest to bar pull up
    B1. 2 x 5, rest 1 minute before C1 2x5x5kg
    B2. 2 x 4, rest 1 minute before C2 2x4x5kg
    B3. 2 x 3, rest 1 minute before C3 2x3x5kg

    C. Strict (weighted) dip
    C1. 2 x 5, rest 2 minutes before A2 2x5
    C2. 2 x 4, rest 2 minutes before A3 2x4x5kg
    C3. 2 x 3, rest 2 minutes before A1 2x3x5kg

    Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow