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

  • warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Every 5 min x 3 Workout

    Every 5 min x 3 (total 15 min)

    12 toes to bar
    10 box jump 50/60cm
    8 push press 60/40kg
    6 devils press 25/16kg
    20 cal ergo

  • Yyteri sandstrom laji 2a Workout

    With partner

    750m row (each)

    Then 3 rounds of
    10 synchro box jumps 24"
    20 toes to bar
    30 gtoh 50kg

    Timecap 13min

  • 28.7.2025 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

  • 10/31/16 QES Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
    -DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
    -Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    Dynamic Warm Up
    Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
    Core work: 3 Rounds
    30-50 Sit ups
    2 Min Plank Hold

  • Warm up and strength Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 DB press

    4 rounds for quality
    20 barbell curls
    15 tricep extensions with DB
    10 strict press
    1:00 plank

  • Speed and Quickness 54 Workout

    Warmup
    300x single unders
    10x crab walk
    10x monster walk
    10x hip hinge
    10x banded squat
    10x clam shell
    10x hip bridge
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts
    10x banded internal shoulder rotation
    10x banded external shoulder rotation
    10x scap pull-ups

    Speed and Quickness
    20:00 AMRAP
    -100x Single unders
    -2x 25m sandbag jog
    -10x pushups
    -2x 25m KB farmers carry
    -10x box jump overs
    -2x 25m sandbag jog
    -10x sit-throughs
    -2x 25m KB farmers carry
    -10x transverse band twists
    -2x 25m sandbag jog
    -:30 heavy bag striking for speed
    :30 rest between rounds

    Smoker
    -4x 100m sprints

    Core
    3 rounds
    -15x sit-ups
    -15x rev hypers
    -15x leg levers
    -15x back extensions
    -10x hammer swings

  • Front squat Strength

    Front squat

    1x3
    1x2

  • 4/20 Kerri's B Day Workout

    deadlift 15 mins work up to 1 rm-- 300 lbs

    -shuttle run---(18)
    -tire flips---(29)
    - kb swings 53# kb---(26)
    - split jumps 24" boxes---(30)
    - sled push (25')-200# plus sled--- (5)
    - single jump ropes--- (186)

  • Deadlift 5-5-5+ Strength

    Deadlift
    • 5 reps at 60% of 1RM
    • 5 reps at 70% of 1RM
    • 5+ reps at 80% of 1RM