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

  • Cindy/Heavy DL Couplet Workout

    10 min AMRAP of: 1 round Cindy + 1 Deadlift (75kg)
    1 round Cindy + 2 Deadlifts(75kg)
    1 round Cindy + 3 Deadlifts(75kg)...

    Results: 1. Did 8 rounds 5 pullups ad 5 pushups. This was awesome!

  • OHS Day + "Klepto" w/t time cap Workout

    3x5 OHS @ 40kg w/t 3 mins rest b/t sets
    "Klepto" WOD w/t a 15min time cap: 27 Box Jumps + 20 Burpees + 11 Squat Cleans(40kg)

    Results: 1. The OHS were hard.
    2. The WOD was super hard! Did 2 rounds, 27 box jumps, 20 burpees and 3 Squat Cleans in 15 minutes.

  • 60 min voima pk-jumppa Workout

    60min emom

    ski/row
    sled
    hammer
    yoke
    sandbag
    rest

  • Pk höntsä Workout

    60min ergwork + du’s:
    20min skierg
    20min bike-erg
    20min row
    Every 5min 50 DU’s (total of 500 in the workout)

  • HSPU, T2B, Row, Push press, Double unders Workout

    For Time:
    25 Handstand Push-ups
    50 Toes-to-bar
    800M Row
    75 Push Press (75M/45W)
    150 Double-unders

    Handstands i may have over extended myself as I did 17 unbroken then it broke down to 3, 2 , 2 1. it got ugly.

    toes to bar went kinda smoothly. did 25, then 10, then 5s until I could only do 2s but nonetheless fairly smooth.

    row was slow but steady but i should have been a bit faster and more efficient

    push press was not bad, 15, 15, 10, 10, 10, 5, 5

    double unders sucked :/ I am always bad at these once tired. I did 35, 15, 25, 25, 25, 25 but way too much resting between. no bueno. I needed to do 75 to begin with and 50 after. then 25

  • 081312 Workout

    Strength:
    1A) Back Squat 3x8 @ 135, 155, 165
    1B) Good Morning 3x10 @ 25, 25, 25

    WOD:
    8 rounds for time:
    10 Box Jumps, 20"
    10 sit ups
    10 Wall Balls, 15#

    Cashout
    6 x 100 yd striders/sprints

  • WOD 081112 (Pushmore) Workout

    Three rounds for time of:
    15 Back Squats @ 60kg/45kg
    15 Kettlebell Swings @ 32kg/20kg
    Run 800m
    Beginner: Scale movements and loads as necessary.
    Advanced: Back Squats @ 75kg/55kg.

    Result:- 60KG Squat, 20KG KB, 27:31min

  • WOD 081312 (Pushmore) Workout

    Press 3-3-3-3-3
    then:-
    Tabata “Bottom to Bottom” Squat
    Run 1.6km
    Clock starts for run on rising from last squat.
    The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
    **Squats are scored based on lowest number achieved over the 8 rounds.
    *    *Compare to 040512.

    Result:- 40,45, 47.5, 50. 52.5 KG, 8 - Tabata Squat, 10:08min

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds.

    WOD:
    For time:
    15 squat cleans (95)
    30 pullups
    15 squat cleans

    Post WOD:
    4x100m runs

  • Morning Workout Workout

    EMOM8
    1. Row/Ski 8-12cal
    2. Wallball x 8-12

    EMOM25
    1.min DB Shoulder to Overhead x 10-14
    2.min Toes to Bar/Knee Raises x 8-12
    3.min Dumbbell Snatches x 10-14
    4.min Pull-ups x 8-12
    5.min Rest

    EMOM8
    1. 30m Front Racked KB Carry
    2. 30sec Prone GHD Hold