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

  • Open 12.4 Workout

    Open WOD 12.4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (men 20lbs to 10′ target) (women 14lbs to 9′ target)
    90 Double-unders
    30 Muscle-ups

    Ughhhh, I hate wallballs! BRING IT!

  • Double unders, Thrusters and Burbees Workout

    For time

    Alternate thrusters as you like

    • Start every round with 50 Double unders
    • 9/15/21/15/9 Single arm Thrusters 15kg DB
    • 9/15/21/15/9 Burbees over Dumbbell

    Finish with another 50 double unders

  • Hang Snatch Strength

    Every 90 seconds, for 12 minutes (8 sets):
    Hang Snatch x 1 rep
    Loading per set:
    *Sets 1-2 – 75% with a 2-3 second pause in receiving position
    *Sets 3-4 – 80% with a 2-3 second pause in receiving position
    *Sets 5-6 – 85%
    *Sets 7-8 – 90%

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 83%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    Rest 3 minutes, and then…

    One set of:
    Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

  • Push Press Strength

    Three sets of:
    185/125 lb Push Press x Max Reps @ 13X1
    Rest 3 minutes
    (Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

  • Deadlift Strength

    Every 2 minutes, for 12 minutes (6 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 2 reps @ 95%

    Every 2 minutes, for 6 minutes (3 sets):
    Speed Deadlift x 3 reps @ 70%

  • EMOM 30min Workout

    Every minute, on the minute, for 30 minutes:
    Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
    (if you can’t get 10, work through the whole period and get as many as possible)
    Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
    Minute 3 – 10 Burpees + 20 Double-Unders

  • Speed and Muscle ups Workout

    4 rounds for total working time of:

    5 Power Snatches 60kg
    7 Target Burpees 25cm
    9 Muscle-Ups
    7 Target Burpees
    5 Power Snatches 60kg

    Rest 2:00 after each round.

  • 3x20 Workout

    3 rounds for time of:

    10+5+5 UB C2B Pullups
    20 KB Hang Power Clean & Push Jerk @ 2x24kg
    20 Ring Dips

    Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

  • Painonnosto OHS Strength

    OHS 4 x 6