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

  • 15min EMOM clean + hang clean + split jerk Strength

    15min EMOM clean + hang clean + split jerk.

  • 01.16.12 WOD Workout

    Power Cleans 5-5-3-3-1-1
    95-95-115-115-120-120#

    Then,

    15 min AMRAP

    5 Power Cleans 115/85

    10 Front Squats 115/85

    15 Hand release push ups

    7 rds + 8 reps

  • Go Great Guns Workout

    2RFT:
    -30 Ring Dip
    -60 Push Up
    -90 Walking Lunge

  • CFSH Workout

    -Buy In:-
    2 Rounds:
    8 Cossack Squats
    200m Run

    WOD
    Back Squat 5/3/1 With Chains Week 3 Cycle 1
    75% x5 (145#), 85% x3 (165#), 95% x1+ (185# x16)
    *Do 10 box jumps in between each set.

    -Cash Out-
    2 x 50m Heavy Farmer’s Carry (85#)
    100 D/U's

  • 5 rounds of 1xSC/1xHSC Strength

    Rest 2min, build per set

  • BearFit - Push & Sit Workout

    5 rounds:
    - 20 push ups
    - 20 sit ups

  • Isabel Workout

    Isabel
    30 Snatch for time. (135#)

    Scaled to 115#. Did first 20 as squat snatch, last 10 as power.

  • Sunday mood Workout

    For time
    15-12-9
    DL
    Push-up
    Goblet squat

  • TTP Strength week 4 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Strength
    A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
    50 52,5 52,5 kg

    B. Alternate between B1 and B2 (1 set of each for 4 rounds)
    B1. Strict press
    3 x 6 @ 76-80%, rest 1 minute before B2
    1 x AMAP (As Many As Possible) @ 76-80% / last set 12 reps
    B2. Barbell bent over row – 4 x (10-8-6-8) @ AHAFA, rest 2 – 3 minutes before B1
    40 40 42,5 42,5 kg

    C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
    C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
    16 16 16 kg KB
    C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3
    11 11 12
    C3. DB incline bench press – 3 x 10 @ AHAFA, rest 90 seconds before C1
    20 25 25 lbs

    2.Conditioning
    A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

    A1. 4 rounds on Assault bike OR rower of:
    30s @ RPE 4
    20s @ RPE 6
    10s @ RPE 9
    RPE 4 = “moderate”
    RPE 6 = “Moderately hard”
    RPE 9 = “Very, very hard”,
    Total calories: 43 42 cal

    REST 3 Minutes before A2

    A2.4 minute AMRAP of:
    5 power snatches @ 60/40kg (135/95lbs) > 30 kg
    30 double-unders
    Results: 3 + 5 ps, 3 + 5 ps

    REST 3 minutes before repeating A1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • Farmer's W & Deadlifts Workout

    15 m walk 2x32 kg kettlebell after every 15 m, 10xdeadlifts, 15 min AMRAP