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

  • 1.5-Miler Workout

    6 x 400m run

    • holding best possible pace. Never slowing more than 3 sec from best interval. 2 minute recoveries

  • 12/5/14 Workout

    20 deadlifts 155#
    15 hang power cleans 155#
    10 jerks 155#
    800m run
    10 jerks
    15 hang power cleans
    20 deadlifts

  • 3x7min. Workout

    3×7 min intervals w/3min recovery between rounds.

    Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

    1250m, 1225m, 1300m (approximate)

  • Play Around Workout

    Bear Complex - 20kg

    OH Squat:
    - 30kg x 10
    - 40kg x 10 x 3

    Squat Snatch:
    - 30kg x 10
    - 40kg x 4 x 2

    Barbell Upright Row:
    - 40kg x 5

    Hang Clean:
    - 40kg x 10

    1hr of Pilates

  • BJJ Workout

    Drillailua ja vähän sparriakin

  • Jerk (Max) 3 RM Strength

    There is no description for this WOD as it is stat.

  • Partner Chipper Workout

    With a partner, complete:
    50 HSPU
    75 Pull-ups
    100 Burpees
    125 Sit-ups
    150 Squats
    200 Double-unders (2:1 singles)

    Only one partner can work at a time, doing sets of no more than 26 and no less than 10 reps.

    Partnered up with Bart, and finished sometime around 24 minutes (I think, I had to run out the door after we had finished 135 double unders b/c I had a hair appointment). My pull-ups were pretty rough, but I did them without a band. We tried to do 10 and 10 or 25 and 25, but I broke the 10/26 rule on pull ups and did a few rounds with only 5 and then Bart had to finish the last 85 double unders. This was a pretty fun workout for Saturday morning!

  • GW Fran Workout

    Fran

    21-15-9 reps, for time
    Thruster 95 lbs (40kg)
    Pull-ups

  • 6x400m Workout

    6 x 400m, holding best possible pace. Never slowing more than 3 sec from best interval. 2 minute recoveries

    1) 1:10.61
    2) 1:12.23
    3) 1:11.24
    4) 1:13.74
    5) 1:14.14
    6) 1:15.33

  • TTP Engine week 6 / Lactate Threshold, Aerobic Power Test Workout

    120 min

    1.Jonin HSPU-ohjelma week 7, #2
    A. 5 x 1-2 strict HSPU no abmat / 1 abmat, rest 90 sec between sets > abmat, 5*2

    B. 4 rounds as supersets, rest 2.5 min between sets:
    B1. Strict press w/DBs, 8/side, halfway walk 15 meters w/ DBs OH
    4*15 lbs
    B2. Weighted C2B, 3+ reps
    3*7.5 2*4*7.5 5*7.5kg

    2.SPP (Conditioning)
    Warm up
    A. Assault bike or row, progressively harder pace for 6 minutes
    B. Movement flow of your choice from the video library
    Repeat part A after the movement flow
    C. Warm up for and perform one practise round of (70-80% effort):
    10 Calorie row
    20 Double-unders
    10 Wall balls @ 9/6kg (20/14lbs)
    8 Power snatches @ 35/25kg (75/55lbs)
    8 Box jump overs @ 24/20”
    8 Toes to bar
    8 Thrusters @ 35/25kg (75/55lbs)
    8 Pull ups
    8 Bar facing burpees
    Rest as needed (2 – 5 minutes), then begin the test

    Main conditioning piece (Lactate Threshold, Aerobic Power Test)

    A. In a 20 minute window (for max rounds and reps in the last part)
    3 Rounds of
    30/24 Calorie row
    60 Double-unders
    30 Wall balls @ 9/6kg (20/14lbs)
    Result: 4.30, 4.30, 4.45

    THEN
    6 Rounds of
    8 Power snatches @ 35/25kg (75/55lbs)
    8 Box jump overs @ 24/20”
    8 Toes to bars
    Result: 3 rounds + 8 power snatch
    2.05, 1.50, 1.45

    THEN in the remaining time, AMRAP
    8 Thrusters @ 35/25kg (75/55lbs)
    8 Pull ups
    8 Bar facing burpees

    Avg/max HR 180/188

    3.Cool down
    A. Easy Assault bike for 5 – 10 minutes
    B. Movement flow