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

  • Overwhelm Workout

    Pre-WOD:
    -1 Rep Squat Snatch every 30 seconds for 15 minutes

    WOD:
    -30 Reps for time: Squat Clean to Overhead (155/115)

    Post:
    -Tabata Situps-100 reps in as few sets as possible

  • Murph Workout

    Run 1 Mile
    100 pullups
    200 pushups
    300 squats
    Run 1 mile

    Partitioned into 20 sets of 5,10,15. No vest.

    PR my previous time by almost 3 mins. (40:29)

  • Deadlifs and...quick improvise! Workout

    10 x
    5 Pullups
    10 Abmat situps

    Then for time

    5x

    7 DL (100k)
    21 DUs.

    My brain forgot how to do double unders. It also forgot how to just skip. Ended up doing tuck jumps instead!

  • Overcome Workout

    3 RFT:
    -10 Dead Lift (275/185)
    -50 II Unders
    -10 HSPU
    -50 II Unders

    Post
    -3 Minute Total Plank
    -1 Minute Total L-Sit

  • Makia HIIT 4M3 Workout

    4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia

    Tee liikettä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Yht.aika 16 min.

    1. vuorikiipeilijä
    2. askelkyykky vuorojaloin
    3. jalkojen pyöritys selältään, kahvakuula
    4. yleisliike + boxihyppy

  • Cindy Workout

    AMRAP

    18 + 10 :) Not a bad comeback at all. Mostly Rx except maybe the last couple of push ups.

  • WOD 14-11-2012 Workout

    AMRAP 18′
    1st round 2 reps
    2nd round 4 reps
    3th round 6 reps
    Etc… Of
    Goblet Squats (16kg)
    (Ring) Push Ups

    Result: 9 rounds, 20 squats & 10 push-ups

  • WOD 15-11-2012 Workout

    AHAP (As Heavy As Possible)
    Front Squat 3-3-3-3-3 (35kg)

    +

    AMRAP 14′ (As Many Rounds As Possible)
    Buy in: 100 DU (300 singles)
    3 Front Squats (25 kg)
    3 C2B Pull Ups (black band)
    3 T2B

  • Overpower Workout

    Pre-WOD:
    -5X3 Bench Press (pause on chest)

    WOD: EMOM (10 minute)
    -3 Power Cleans (75%)
    -10 Push Ups

    Rest 5 Minutes

    Run 1 Mile

  • Strength - Clean & Jerk Workout

    53 # Imported.