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

  • TTP Test week Strength

    135 min

    STRENGTH / SPORT (SKILL)
    1.Strength
    A. Back squat – build up to a 1RM for the day
    95 kg
    B. Strict press – build up to a 1RM for the day
    36 kg
    C. Strict (weighted) chin up – build up to a 1RM for the day
    28kg
    D. Deadlift – build up to a 1RM for the day
    120 kg

    2.Skill
    A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
    > pull up
    Time cap. 3 minutes
    Result: 43 reps in 3 minutes
    Sets: 6*5, 3, 3*2, 4*1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library

  • WOD Workout

    AMRAP in 30 minutes:

    10 Push Jerks 155 (subbed with 35# DB left arm)
    15 Box Jumps 30"
    20 WallBalls (subbed with 15# left arm thrusters)

  • Bar nate Workout

    20 min amrap:
    2 bar mu
    4 hspu
    8 swingi 24 kg

  • Fuel West Sunday Super circuit Workout

    park play
    ab play
    sweat.

  • Fun with Fran Workout

    1RM Deadlifts
    5 - 60%
    5 - 65%
    5 - 70%

    WOD
    21 Thrusters (95/65#)
    21 Pullups
    8 minutes Mobility work
    15 Thrusters
    15 Pullups
    8 minutes Mobility work
    9 Thrusters
    9 Pullups

  • 3RM C&J Workout

    Clean and Jerk 3-3-3-3-3 reps

    not Olympic bar! Much harder
    125-130-135-140f3-140f2

  • Corehumppa vol tuntematon 4 Workout

    2 rounds per movement (so 200cal ski total)
    1. GHD x 8 / GHD Obliques x6 per side
    2. Ski 25cal
    3. Ball pike x 8 / Ab Wheel x 8
    4. Ski 25cal

  • X FACTOR Workout

    SKILLZ 'N' DRILLZ

    THRUSTER

    F.O.D

    12 minute AMRAP OF:

    7 THRUSTERS
    5 MANMAKERS
    20 Punches

    HAPPY BIRTHDAY XENA!!!!

  • Jerk 5x2 Strength

    Jerk 5x2 from blocks.

  • 100 Burpee Challenge Day = 69 Workout

    100 Burpee Challenge Day 69