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

  • 3-14-2012 Workout

    15 Minute AMRAP

    9 TTB/Pullups
    15 KB Swings
    100M Run

    Chris
    9 lunge steps
    15 flutter kicks
    100 m run

  • shoulder press Strength

    deload week 3x5 @ 60%/65%/70%

  • 10min EMOM 1 x C&J Strength

    10min EMOM 1 x C&J.

  • 02/21/2013 Workout

    Strength

    Hang Power Snatch
    3-3-3-3-3-3-3 (40, 50, 60, 65, 70 F, 70F)
    Just below knee

    – Then –

    12-9-6-3 reps for time of:
    Power snatch, 45kg
    Burpee

  • WOD + MM-kyykkyhaaste Workout

    Total 100min:
    MM-kyykkyhaaste 250 kyykkyä - Done!
    WOD 60min:
    WU: 8min EMOM - 5 back squat, 3 push press 10kg
    Mobility
    Strength: ring dips 3x10 neg.
    WOD, 3 rounds for time: 10.44
    5 push jerk
    10 push-ups (skaalattu HSPU)
    20 back squat
    27,5kg

    1000m row, mobility

  • Technique Time Trial Workout

    2km cycle time trial - 04:16
    2min rest
    5 rounds for time
    9 deadlift at 40kg
    18 walking lunges
    - 08:30
    4min rest
    2km cycle time trial - 04:15

  • Pain Clinic Workout

    4 x 6 minute partner suffering stations

    P1 burpees x 7
    P2 wall sit

    P1 box jumps x 10
    P2 push presses

    P1 slam all x 12
    P2 flutter kicks

    P1 bear crawls x 2
    P2 farmers carry hold

  • 3-14-2012 Workout

    15 Minute AMRAP

    9 TTB/Pullups
    15 KB Swings
    100M Run

  • Friday Workout

    Power Snatch (50/30) x5,
    Toes-bar x10,
    Wall Ball (10/5) x15
    5 Rounds for time

  • Invictus April 30 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Double-Unders x 40-50 reps
    (note sets if not performed unbroken)
    Alternating Pistols x 10-12 reps
    Ring V-Outs x 6-10 reps

    B.
    Five sets of:
    Power Clean x 1.1.1 @ 85-90% of 1-RM
    (rest 10 seconds between singles)
    Rest 3 minutes

    C.
    On the minute, every minute, for 8 minutes, complete:
    3 Deadlifts @ 75-80% of 1-RM > 72.5 kg, 75% of 1 RM
    6 Burpees Over the Barbell
    Avg/max HR 173/181

    Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

    D.
    Every minute, on the minute, for 5 minutes:
    15 Chest-to-Bar Pull-Ups > 12 pull ups

    Result: Minutes 1-4 12 pull ups, 5. minute 8 pull ups
    60 pull ups done in 5.30.
    Avg/max HR 185/192

    E.
    2000m row, mobility