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

  • 2-10-12 The "20"s & Squats Workout

    WOD: 20-20-20

    3 rounds of 20 front squats (115lbs), 20 24" Box Jumps, and 20 RIng push ups

    Time: 12:15

    Back Squat Progression: 1x5x135, 1x5x205, 1x5x245, 1x5x265, 1x3x295, 1x3x305, 1x3x325, 1x3x345, 1x3x355, 1x3x375, 1x3x400

    Note: Did much better with squats today than expected. Hadn't done back squats in over a month due to a groin pull. Everything held up surprisingly well. Could have definitely gone up in weight, but didnt want to chance it

  • Hemmafit push Workout

    A: strict Hspu 4x5@30A-
    B: strict SA Kb press 5x2
    C: pushups 3xMax
    D: banded triceps oh extensions 2xMax
    E: banded triceps pushdowns 1xMax

  • Muscle & Power, AV1 Strength

    Front squat 3 RM, then 3x3 @ 90%

  • Run 4400m Workout

    Run 4400m

  • 11.1.2020 Workout

    Amrap 10

    10 + 10 Buck walk
    20 m Bear walk
    20 m Duck walk
    20 m Bunny hop

  • AMRAP This! Workout

    2 Rounds of AMRAP 6 min (2 minute rest between)

    6 Hang Power Snatch 75/115
    12 Sit Up
    18 Air Squat

    I hate snatching. haha! This one hurt my shoulder a bit. It's hard when you're coming off a shoulder injury, but I really want to push myself - not to the point of re-injuring of course!

    Both times I managed to get 4 full rounds.

    Does anyone have a trick to not tear up the section between your thumb and finger when doing hang stuff?

    WOD was followed with 3-3-3 of back squat. I got up to 185# - legs are fried!

  • Invictus December 3 2014 Strength

    3 x : 200 m row, 10 wall ball, 30 DU, 3 dbbbso

    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Clean + Front Squat @ 90% of your 1-RM Clean

    B.
    Three sets of:
    Bulgarian Split Squats x 8 reps each leg @ 30X1 35 lb
    Rest 45 seconds between legs, 90 seconds after the set
    Single-Arm DB Row x 8 reps each arm @ 2111 35 lb
    Rest 90 seconds

    C.
    Every three minutes, for 24 minutes (8 sets) of: > 4 min, for 32 min
    Row 250/200 Meters
    30 Double-Unders
    15 Wall Ball Shots (30/20 lbs) > 10
    5 Dumbbell Burpee Box Step-Overs (55/35 lbs) > 25 lbs
    Results: 2.48, 2.42, 2.53, 2.42, 2.45, 2.43, -, 2.46
    172/187

    D. Own additional:
    Vipunostot sivulle 8 x 10 lbs
    Hauiskääntö 8 x 20 lbs

  • Strength Strength

    Strict press 5x5

  • ME of RC and B-BxJ Workout

    4 rounds of:

    2:00 ME Rope Climbs 15′
    :30 Rest
    2:00 ME Burpee Box Jumps 24/20″
    :30 Rest

  • Bodybuilding circuit Workout

    Bodybuilding circuit

    Tempo circuit

    4 Rounds, rest as needed!

    1) 8 – 12/side Goblet DB/KB Cossack squat @ Tempo 2020
    2) 8 – 12/side DB/KB Single leg RDL @ Tempo 3012
    3) 8 – 12/side Single arm DB/KB Rotational row @ Tempo 3012
    4) 8 – 12/side Single arm DB/KB Floor press @ Tempo 3012

    Tempo (2020). 2-seconds down, no pause at the bottom, 2-seconds up, no pause at the top
    Tempo (3012). 3-seconds down, no pause at the bottom, fast up, 2-second pause at the top