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

  • 20130701 Workout

    5x5 deadlift
    115, 135, 135, 155, 135

    10min AMRAP
    26# Kettlebell
    1TGU/ea side
    8 kettlebell swings/ea side
    200M farmer's carry/ea side

    5 rounds

  • Olys! Workout

    1600m run, warm up

    5 Rounds, NOT for time:
    10x Med Ball Clean (14lb ball)
    10x Box Jumps, cycling, 20" box

    C&J Assistance:
    Press from Split 3x5 @ 55lbs
    (in between 20 seconds hollow rocks)

    Split Jerks, work to heavy single
    6x1 65-75-85-95-105-115-125 (went for a 7th!!!)

    Complex:
    2 clean + 1 jerk (4x) @ 85-85-95-95

    3 Rounds:
    Front Squat 6x @ 85
    CTB 5x
    Plyo pushups 8x

    Core:
    4x20 Supermans
    4x20 V Ups

    Capacity:
    4 minutes work, Tabata Airdyne
    20:10

    (Airdyne makes me HATE my life......)

  • 0600 CF Undisclosed Day 19 - Death by DB Thrusters Workout

    Strength
    3 x 50m Sled Drag -- Weight should be enough to slow you down throughout the drag but not force you to stop.
    Sled had 90 lbs added. Seemed like a little more than 50m

    WOD:
    Death By DB Thrusters, moving up by 1s's.
    At the call of "GO!" complete 1 DB Thruster, the following minute do 2, and 3 the minute after that. Continue in this fashion until the clock catches you.
    11 rounds and then 9 reps with 44 lbs each hand.

    Was pretty gassed from the sled so the thrusters were rough. I was holding the dumbells too far forward. I moved about 3 ft forward over the course of the WOD. Just think about keeping the elbows up. Also a little wider on the stance maybe.

  • Wall Balls & DU's Workout

    50 - 40 - 30 - 20 - 10
    Wall Balls
    Double Unders

  • Back squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%
    followed by…
    One set of:
    Back Squat x Max Unbroken Reps @ 83%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    Rest 3 minutes, and then…

    One set of:
    Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

  • Week 2 Day 3 Workout

    Warmup:
    3 Rounds
    10 HR Pushups
    20 AbMat

    WOD:
    AMRAP 10 min
    25 yard lunge
    50 yard run

    *9 rounds completed

    rest 5 min, then...

    AMRAP 10 min
    5 pull-ups
    10 pushups

    *11 full rounds and 5 pull-ups

  • 100 pull ups Workout

    100 leukaa aikaa vastaan

  • EMOM 15 / Siilinjärvi Workout

    EMOM 15min: 10 wallball + 5 deadlifts + 6+6 Snatch

  • Ekxtraa ke Workout

    Dippi 20kg lisäpaino 7x5
    T2b 7x10
    Penkki 65kg 2-4-6-8-10-8-6-4-2

  • Hatch Squat Week 4 Day 1 Workout

    Warmup:
    Row 1000m in 4:16

    Squat
    8x175
    8x185
    6x215
    6x225

    F Squat
    5x145
    5x155
    5x165
    5x175

    Handstand and HSPU work before and after

    Ran 800m in 3:07 at the end

    Took a week off from Hatch Squat program, Going to get back into it. All those metcons are starting to burn me out. I need to break it up.