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

  • 21122015 Workout

    Strenght

    10 -8 - 6 - 4 -2 Press starting at 65%

    Conditioning

    Six rounds for time of:
    24 Squats
    24 Push-ups
    24 Walking lunge steps
    48 Double unders/ 96 Single unders

  • 14012016 Workout

    Barbell Complex
    6 sets of
    1 DL Snatch Grip
    1 Hang Power Snatch
    1 Full Snatch
    1 Jerk behind the neck, Snatch Grip

    Conditioning
    For Time
    31 pullup
    12 Clean & Jerk
    20 Wbs
    15 burpees
    11 power Snatch
    20 Wbs
    16 burpees box jump

  • BE-EAST Workout

    3 min Roll & activation

    5 min set up explain

    6 min 12 station FIREDRILL 20s ON :10s OFF

    6 stations, 5mins ON : 1mins TRANSITION
    am-RAMP (As Many ROUNDS as MODERATELY possible ;)

    1) BOX UPS & TRX HAM CURL
    2) AB ROLL OUT & CANDLESTICKS
    3) SA KB FRONT RACK SPLIT SQ (55 & 35, TOTAL REPS) & HIP BRIDGES
    4) CLAMSHELL & DBL KB SQ (55’s & 35’s)
    5) BB STRICT PRESS (35 - 55lbs) & K2E Mountains or hanging
    6) BB Inverted row & Elevated PU

    REP SCHEME
    12 reps (except for where you are HEAVY with KB’s)

    5mins for AMRoundsAP : 1 min to rest/transition/Adjust lbs

  • Supercellian Workout

    Deadlifts 3x5 (60-80%)
    Weighted Lungs 48kg
    5000m row w/Partner

  • Clean 3 Workout

    Thursday 28th June 2018

    CLEAN

    Performance
    Every Other Minute on the Minute x 10:
    Clean

    Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every 90 Seconds x 10 Sets:
    2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Post loads to comments.
    Exposure 3 of 8

    For Time:
    50-40-30-20-10
    Russian Kettlebell Swings 24/16kg
    Sit-Ups

    Post time and Rx to comments.

  • Deadlift emom 10 min @ 75 % Strength

    3 rep every minute

  • Rug Burn Workout

    40,30,20,10
    Air Squats
    Sit Ups
    (10 HRPU after each set of Sit Ups)

  • 1/4/16 Workout

    Every 30 seconds for 5 minutes
    5 goblet squats 44#

    10 minute AMRAP
    5 HR Push ups
    10 KB Deadlift 53#
    15 Sit ups

  • Row and overhead Workout

    10 rounds
    500m row @ 5K pace
    1min rest during which 8+8 DB strict press

    Choose weight for DB so that it is challenging but doable unbroken in each round.

  • Karhukomplexi Workout

    7x etukyykky-puhspress-tkakyykky-pushpress niskan takaa, tankoa ei saa laskea välissä. 3 painavaa seiskaa.