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

  • Axle deadlift Strength

    Max effort axle deadlift
    (5-4-3-2-1)-1-1-1
    2min rest
    Proceed by following steps:
    5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
    At this point extend your rest to 2min between sets.
    1st. 1r @ 95%
    2nd 1r @ 100%
    3rd 1r @ +100% (new pr attempt)
    Do not overestimate the weights on last set.
    Be smart! For real!

  • OHS Strength

    OHS

  • 021513 Workout

    Strength/Skill

    Full Squat Snatch - 60% x 2 x 5 @ 65#(3), 45#(2) note-need to try and keep toes in contact with the ground throughout the lift

    Clean & Jerk - 60% x 1 x 5@ 95#

    WOD

    for time:

    25 KB swings (2/1.5) **scaled to 1.5
    25 wall ball (20#/14#)
    25 chest 2 bar pull-ups **scaled to regular pull ups
    800m run
    25 KB swings

    25 wall ball
    25 chest 2 bar pull-ups

  • 2-4-13 Workout

    Warm Up:

    400m run +
    EMOM for 5 Min
    5 Burpees
    10 Air Squats

    Strength:

    Front Squat
    5×5 @75% 95
    3×3 @ 85% 115

    WOD: 3 ROUNDS

    400m run
    21 KB Swings 35
    15 K2E
    9 Ring Dips

  • VKO48 Treeni 2A Strength

    Takakyykky
    1 x 5 @ 67,5%
    1 x 3 @ 76,5%
    1 x 1+@ 85,5%
    *Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

  • Box Jump/Ring Dip Couplet Workout

    Skill
    HS Holds
    3xMax Effort Tempo Ring Dips - 5 + 2 + 2 (45s rest)
    Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep.

    WOD
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Box Jumps (35")
    Ring Dips
    Great pacing tough on the breathing though!

    Endurance
    3K Recovery Run - 14:40

  • High volume by fives Workout

    3 RFT:

    5 HSPU
    10 Power Cleans, 135/95
    15 Burpees
    20 KBS, 55/35
    25 Wall Balls

    Scaled HSPU to wall walks
    95 lbs for power cleans
    45 lbs kettlebell

  • 02-15-13 P.T. class 189 Workout

    20 min AMRAP

    200m run
    20 AS
    10 Burpees
    5 Pull ups

    then switch groups and head the gym for weights

  • AMRAP Workout

    Kettlebell class
    then

    For load:
    Snatch 2-2-2
    (rest 1:30)

    AMRAP 8:00
    8 Burpees
    8 Toes to Bar
    8 Box Jumps 24″/20″
    ~then~
    6:00 to establish:
    1RM Overhead Squat

    snatch paractice
    3 rounds + 2 reps

  • Power clean PR! Workout

    3 rounds for load:
    2 Power Clean + 2 Push Press
    (rest 1:30)

    “Fight Gone Bad“
    3 rounds for total reps:
    1:00 Wallball 20/14
    1:00 SDHP 75/55
    1:00 Box Jump 20″
    1:00 Push Press 75/55
    1:00 Row for calories
    1:00 Rest

    Power cleans 85#