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

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes

    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score height.
    20inch

    5-10 minutes Rest Then:

    5 rounds for time of:

    Hold breath 0:30-1:00

    15 Push ups

    15 Air Squats

    15 Sit ups

    15 Double Unders

    Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

    Subtract breath-holding time from total workout time.

    The scaling part was not explained for 6am. :(

    Round 1-51 sec
    Round 2-10sec
    Round 3-10sec
    Round 4-8sec
    Round 5-8sec

  • Josh Workout

    For Time:

    21 OHS 95/65

    100m Run

    42 Pull-ups

    100m Run

    15 OHS

    100m Run

    30 Pull-ups

    100m Run

    9 OHS

    100m Run

    18 Pull-ups

    100m Run

    50lb OHS, blood blistered left hand and small tear on right ring finger. Not too awfully bad for my hands after 90 pullups.

  • Prowling Workout

    teams of 2 or 3!

    5 rounds:

    partner #1 - prowler push high bar 50M (225 / 145)
    partner #2 - sprints 50m and does 15 air squats
    partner #3 - 15 KB russian swings (70 / 44)

    each partner will do all 3 exercises for one round!
    *if there is no 3rd partner, then both partner #1 & #2 will do 15 KB swings each before switching exercises!

    cool down: kipping pullups practice!

  • Strict Press & Muscle-ups Workout

    3 x 5 press

    then

    3x5 Press - max 60lbs

    AMRAP 10:
    3 strict press @ 65% = used 40 lbs
    1 muscle-up - scaled to 3 ring dips (red) & 3 pull-ups (black)
    3 strict press
    2 muscle-ups
    3 strict press
    3 muscle-ups
    etc

    keep increasing by 1 muscle-up until time runs out.

  • Linear Progression Press Strength

    Beginner Strength

    Press 3 x 5

  • Jyystöö! Workout

    E3MOM for 30min
    • 3 Squat snatch
    • 10 ring push-ups
    • 10 ghd sit-ups
    • finish with easy assault bike

  • Painonnosto 2 Power clean + 2 x front squat Strength

    6 x 2 x Power clean + 2 x front squat

  • Maggies leg exercise program Workout

    Cycling for 10 minutes pre WOD.

    lie down and move kb back and forth each side of the body 60 times (26,5 lbs)

    30 squats (26,5 lbs)
    30 outcome stages (53 lbs)
    90 abdominal exercises
    30 leg press lying down (132 lbs)
    30 leg press (176 lbs)
    30 compress the legs (Don´t remember the weight for this one, but it was more weight than i had on when i pushed the legs in opposite directions. Probably about 132 lbs. )
    30 push the legs in opposite direction (88 lbs)

  • Skill + Hard routine Workout

    105 min

    1.Own skillwork for 20 min:
    - 20 HSPU
    - 10 pull up
    - 15 C2B
    - 3 BMU

    Hard routine workout

    2.Conditioning
    A. 5 rounds each, YGIG:
    12 cal run
    6 - 10 ring dips, kipping > 7 reps

    2.Skill
    A. HSW practice / drills

    3.Conditioning
    A. For time:
    25 cal row
    25 TTB
    20 DB squat snatch @ 20 lbs
    15 strict HSPU > 2 abmat
    10 burpee box jumps @ 24"
    5 deadlifts > 80 kg
    10 burpee box jumps @ 24"
    15 strict HSPU > 2 abmat
    20 DB squat snatch @ 20 lbs
    25 TTB
    25 cal row

    Result: 19.45

  • Train alone WOD 2 Workout

    TC 16 min

    4 rounds

    40 double unders
    30 sit ups
    20 box jumps
    15 kb high swings
    5 ring rows