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

  • Clean/burpees Workout

    Warmup
    3 rds
    10 lateral jumps over barbell
    5 bar facing burpees
    10 squats

    Bergener warmup

    Skill/strength
    Squat clean find 3rep max 5x3
    135/155/165/185/195

    WOD
    1st minute complete 1 clean 1 burpee.
    2nd minute complete 2 cleans 2 burpees
    3rd minute complete 3 cleans 3 burpees.
    Keep going up until can't complete reps within the minute
    Weight used 135
    6 6 cleans no burpees

  • Strict Press sets Strength

    5x1 + 3x5

  • Tempo Trial Workout

    Choose ONE of the following sports

    Swim 60:00 @ 80%

    Bike 60:00 @ 80%

    Run 60:00 @ 80%

    Row 60:00 @ 80%

  • 12-19-14 Workout

    WL:
    1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
    135x3
    155x3
    185x3
    205x3
    225x3 (accidentally power cleaned this one/had a ton left)

    2) Jerk: Work to a 3rm (drop all reps)
    135x3
    155x3
    175x3
    190x3
    205x3

    Strength:
    1A) Front Squat: Work to a 5rm
    135x5
    185x5
    205x5
    225x5

    1B) Bench Press: Work to a 5rm (too tired to finish)
    135x5
    155x5

  • 12-20-14 Workout

    1) Snatch Balance: work to a 3rm – 1X3@95%

    95x3
    115x3
    135x3
    135x3
    115x3

    Strength:

    1) Bench Press: 5RM

    135x5
    155x5
    175x5
    185x5
    175x5
    165x5

    2) Push Press: work to a 5rm

    115x5
    135x5
    155x5
    135x5

  • 140416 Workout

    WL:

    1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

    95x3
    115x3
    135x3
    155x3
    185x3
    205x3
    215x3
    225x3
    205x3

    2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% (didn't complete because I couldn't drop the weights at Fitworks)

    135x3
    185x3

    Accessories:

    1) Push Press – 5×5@90% of Monday’s 5rm

    145x5
    145x5
    140x5
    140x5
    140x5

    Strength

    1a) Back Squat – 5×5@90% of Monday’s 5rm

    205x5
    225x5
    250x5
    225x5
    225x5

    1b) Bench Press – 5×5@90% of Monday’s 5rm (185)

    165x5
    165x5
    170x5
    170x5
    170x5

  • Swing ding jump Workout

    For time: 12min cap
    45 kettle bell swings 24/16
    45 wall balls 9/6
    45 burpees

    Remaining time find shoulder to overhead max 1rm

  • WOD 231214 Workout

    21.18.15.12.9.6.3

    ▼ Push Press ▼
    ▲ Burpees Over Bar ▲

  • Metabolic wake up Workout

    4 Rounds for time
    400m Run
    20 Burpees
    40 Double Unders

  • 3 x 6-8 kulmasoutu tangolla Strength

    Lepo 1.30min sarjojen välissä.