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

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 30
    - Rive kyykky x 10 (5+5)
    - Punnerrus x 15
    - Russian heiluri x 20
    - Gorillasoutu + rive x 10 (5+5)
    - Thruster x 15
    - Lankku kuulan siirto x 20

  • WOD 141118 Workout

    Amrap 10'
    20 Alternating Reverse Lunges with 2 DB 22,5/15
    40 Air Squats
    200 Meter Run

    rest 2'

    AMRAP in 10 minutes of:

    10 DB Thrusters 2X22,5/15
    10 Dumbell Burpees

  • 5/3/1 Deadlift Cycle 4 - Week 1 Workout

    275 - 5
    315 - 5
    355 - 10
    *went back to conventional stance

    assistance - Front Squat
    120-10
    140-10
    165-10

  • McGhee Workout

    “McGhee”

    30min AMRAP
    5 Deadlift 185#
    13 Push-ups
    9 box jumps 24″

    This one was long, had to pace myself so I didnt burn out at the start.

  • Row, FLR ring holds, box jumps Workout

    5 sets 90% effort
    Row 200m
    10 box jump 24/20″
    FLR on rings 30sec
    rest 2mins

  • 05-03-11 WOD Workout

    Skill: Snatch

    WOD:

    3 Rounds for Time:

    25 Box Jump 24

    200m Run

    25 Wallball 20

    200m Run

    25KBS 1.5p

    Took a little more than a week off before coming back to this. A little disappointed with my box jump rhythm. All in all o.k

  • "Angie" Workout

    100 pullups
    100 pushups
    100 situps
    100 squats

  • 12.2.11 Squats Workout

    I think Cory is getting as tired of this squat program as I am!

    5x7@195

    Thats a new 5 rep max....and hit it 7 times...got very light headed and last 2 in the last set were definitely mind over matter (dont pass out, just stand up!)

    Good Mornings 3x10 @95

  • Team of 2 Amrap - With Dan Workout

    AMRAP 24'
    8 Muscle up
    16 Pistols squat
    24 Pull ups
    32 Box jumps

  • Jacked gymnastics + conditioning Workout

    120 min

    1.Skill: HSW practice for 20 min

    2.Butterfly Technique E2
    Complete:
    - 3 x 8 kip swings
    - 3 x 5 kip swings with re-grip
    - 3 x 5 winging pull-ups (use bands if needed)
    - 2 x 10 box assisted butterfly pull-ups
    - 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
    + singles attempts

    3.Conditioning from TTP Engine week 3
    A. Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    B. Main set
    A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ active recovery (easy pedal/row/ski)
    Rest. 2 minutes between sets of intervals

    Total cal: 54, 54
    Total m row: 893, 892; 1.57.5, 1.57.7
    170/185

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow