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

  • Dead End Workout

    Pre-WOD:
    10x1 Jerk- Failed at 225

    WOD - 12minute AMRAP:
    - 6 Dead Lifts
    - 12 Push Ups
    - 24 DUs (1:1 Singles)

    Got 7 full rounds plus 10 push ups

    Post WOD:
    - 50 Weighted Situps (35#,25#)
    - 50 Unweighted Situps

  • 12-04-12 Workout

    12 Min AMRAP of:

    8 Clean & Jerks #115
    8 Box Jumps "24
    8 Ring Dips

    4 + 16

  • 05-12-12 Mainsite Workout

    Clean 3-3-3-3-3-3-3
    50
    60
    70
    75
    75,70,70
    70
    70

    Ring dips :
    10 -5 (20 sekund hold etter siste )- 5 ( 15 sek hold )

  • 50 Slam / 50 Wall Workout

    Part A:
    Bench Press
    5-5-5 (40%-50%-60%)

    Did max bench: 185 lbs

    Part B:
    50 Slamballs (20/15) - 20
    50 Wallballs (20/14) - 14

  • AMRAP - 5 Pull Ups / 7 Push Press / 9 Knees to Elbows Workout

    AMRAP 15 Minutes
    5 Strict Pull Ups (used blue band after first round)
    7 Push Press (65% BW/45% BW) - 105 (was too heavy)
    9 Knees to Elbows

    4+18

    ~REST~

    Tabata Hollow Rocks

    Didn't count

  • Makia HIIT 2M1 Workout

    AMRAP 8min.

    Tee liikkeitä mahdollisimman monta kierrosta/toistoa kahdeksassa minuutissa. Voit siirtyä seuraavaan liikkeeseen, kun olet tehnyt kaikki liikkeen toistot. Viimeisen liikkeen jälkeen aloita kierros alusta.

    LIIKKEET:
    1. 3 x seinälle nousut, takaperin "wall climb"
    2. 6 x punnerrus renkailla
    3. 9 x vatsa
    4. 12 x askelkyykky (6 toistoa/jalka)

  • Leg Day Workout

    Strength:
    10 minutes to establish 3RM on Backsquat

    then...
    50 X Backsquat at 50% 3RM
    *Break up as necessary. However, you cannot rack the bar. 25 burpee penalty if you rack the bar.

    then..
    12 minute AMRAP
    5 x Goblet squat (70/53)
    10 x Box jump

  • The Chief Workout

    -Buy In-
    5/3/1 Bench Press
    155x5, 185x5, 205x10

    WOD

    “The Chief”

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    RX'd
    Rd1: 5+3PC
    Rd2: 5+6PU
    Rd3: 5+1PC
    Rd4: 5
    Rd5: 5+3PC

    -Cash Out-

    30 Strict Pull Ups (Can be broken up any way)
    10, 10, 5, 3, 2

  • Simulated Obstacle Course Workout

    400m Run

    Run,jump,roll 5 obstacles

    5 pullups

    15 cal Air Dyne

    5 Pullups

    run Jump roll 5 obstacles

    400 m run

  • Deadlift Workout

    Deadlift Trapbar
    5x 90Kg
    5x 90Kg
    5x 94Kg
    5x 94Kg
    5x 100Kg