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

  • Conditioning Workout

    ”Jerry”
    For time:
    Run 1600m
    2k Row
    Run 1600m
    L2: (Run 800m/Row 1k/Run 800m)
    L1: (Run 600m/Row 1k/Run 400m)
    *No time cap

  • 18/07/18 Workout

    4 rounds for time
    200m run
    30 DU
    21 kettebel swing
    12 pull ups

  • CFW 7Dec11 Workout

    Skill: Push Jerk
    WOD:
    Shoulder Press 1.1.1.1.1
    Push Press 3.3.3.3.3
    Push Jerk 5.5.5.5.5

    Worked up to 1RM for the day Shoulder Press (145#) and then did the first 2 1-3-5s at 145, the last 3 at 125.

    Completely nuked me!

    Afterwards 2 min max DU + 2 min max Abmats for total reps = 155 (72 abmat/83 DU)

    Post WOD:
    Today had to do 27 HRPU for the challenge continuance.

  • Front squat 5 rep max Strength

    Work up to 5 rep max

  • 3 AMRAPS - Squat Snatch, HSPU, DL, DU, C&J, Burpee, T2B Workout

    AMRAP 2 MIN

    Squat Snatch (115/75)
    Did 10 reps at 75#
    3 Min Rest

    AMRAP 5 MIN
    5 HSPU (RX Finally!!)
    10 DL (185/135) 165
    15 DU (RX Finally!!)
    Only two rounds due to focus on DL and DU still slow.
    3 Min Rest

    AMRAP 7 MIN
    7 Clean & Jerks (135/95) 115
    7 Burpees
    7 Toes to Bar
    Only 1 Round + 14 reps...stood over C&J bar way too long!

    Saw significant improvement in many of the exercises, including Deadlift, Clean & Jerk and expecially the HSPU and Double Unders. First time RX both of those movements in a workout. HSPU seemed pretty easy this morning and the DUs seemed much easier. Able to cycle through 5 or so a couple of times. Definitely could have done RX on the DLs, but was good to drop down and focus on form.

    Squat Snatch needs some work...was an awkward movement for me..even at the lower weight.

    Only 3.5 hours of sleep.

  • 3 Phase Dead lift Strength

    5x5
    Target weight to get to 120KG

  • 13.8.2018 Masters MM Workout

    tempaus, raskas ykkönen
    2x1@90%

    rive+työntö, raskas ykkönen
    2x1@90%

    Etukyykky, raskas ykkönen
    2x1@90%

    Työntöveto
    3x2@105%

  • 080818 Workout

    30 strict pull-ups
    30 strict HSPU
    30 strict chin-ups
    30 ring dips
    30 heavy ring rows
    Max effort pull-ups

    TC 40’
    Score is determined by the number of unbroken reps

  • Post-Covid 2.0 by Dr. Palmi Workout

    In teams of three:

    30 min AMRAP

    A) 12 wall ball,
    9 Db snatch (22,5 kg / 15 kg)
    6 burpee
    B) Sand bag hold (40 kg / 30 kg)
    C) Rest

    Move only when sandbag is not touching the ground

  • 3.8.2018 Workout

    rest day