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

  • 8.2.2014 Workout

    WOD

    2 x 500m w/ 2min Rest

    12-9-6
    Power Clean (135lb)
    Pistol

    5-4-3-2-1 Barbell Roll Out
    1-2-3-4-5 Wall Climb

    2 RFT (2*16Kg KB)
    20m lunges
    10thruster
    10 Box
    10 OHS

    5-4-3-2-1 T2B
    1-2-3-4-5 HSPU

    2 RFT
    30 grasshopper
    30 Superman Ext.

    2RFT
    10KBS @32kg
    10m Farmer carry @20kg
    1 Rope Climb
    10m Farmer carry @20kg

  • Six Circles of Hell Workout

    4 min. for each station, 1 min. of rest between stations. Your score is total reps accumulated after each run:
    1) 400m Run - Max Push Ups;
    2) 400m Run - Max rep Clean;
    3) 400m Run - Max D.U./Singles;
    4) 400m Run - Max rep Front Squat;
    5) 400m Run - Max KB Swing;
    6) 400m Run - Max Burpees

  • 16/01/19 Workout

    For time

    2 rnd of:
    50 down & up
    25 HsPu
    50 Wall Ball
    25 cal Row
    50 Jumping Lunge

  • Power Snatch Strength

    6 x 3

  • Pull-ups EMOM 10min Workout

    1st round 1 pull-up, 2nd round 2, 3rd round 3 etc.

    As far as you fail, then 1min rest and then jumping pull-ups until the end of time

  • Pn Extra Workout

    7x2 position snatch

    3x5 snatch balance

  • ON-RAMP WOD (DAY 2) Workout

    THE 10!
    Deadlifts - 30kg (10-9-8-7-6-5-4-3-2-1)
    Barbell Military Press - 15kg (10-9-8-7-6-5-4-3-2-1)

  • Su 9.2. Workout

    Juoksu prikulleen ohjeiden mukaan :) oli tosi kivaa! Mutta kyllä 3min on yllättävän pitkä aika :D sykkeet oli hyvin max 150, keskiraskas noin 170 ja maksimi 195. Meni tosi nopeasti kun oli minuuttipeliä :D

  • ON-RAMP WOD (DAY 7) Workout

    THE 10!
    Medicine Ball Clean - 14lbs (10-9-8-7-6-5-4-3-2-1)
    Sit-Ups (10-9-8-7-6-5-4-3-2-1)

  • Hang Power Cleans + Row for Calories = NO LUNGS Workout

    5 ROUNDS
    1 minute work, 1 minute rest Hang Power Clean 95/135
    1 minute work, 1 minute rest Row for Calories

    Soooooo I really should have stayed home today. This should really be a strong workout for me, but because I am feeling really sick, I failed epically. I even had a mental breakdown and claimed that I wanted to go home and couldn't do any more and I burst into tears. Oh the joy of being sick. Talk about embarrassing...

    I would like to try this one again when I'm 100% better. My first round of work went pretty strong, but it just went completely downhill, especially when I got it in my head that I couldn't do any more after that first round.

    ROUND 1:
    HPC = 18
    ROW = 24

    ROUND 2: (this is where I had a spaz and meltdown)
    HPC = 9
    ROW = 15

    ROUND 3:
    HPC = 12
    ROW = 16

    ROUND 4:
    HPC = 13
    ROW = 15

    ROUND 5:
    HPC = 14
    ROW = 18