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

  • Russian Swing Workout

    Pre-WOD:
    - Strict Press 5x3 As Heavy As Possible

    WOD - For Time:
    50-40-30-20-10
    - Double Unders (5 Burpee Buy In for Singles)
    - Russian KB Swings
    - Sit Ups

  • 2 Push Press + 3 Push Jerk + 4 Split Jerk Workout

    WEIGHTLIFTING

    4 rounds, rest as needed

    2 Push Press + 3 Push Jerk + 4 Split Jerk

    Find heavy of the day, RPE 4-5

  • The Chief Workout

    Pre-WOD:
    - Back Squat 3 RM with 3 sec pause at the bottom of the squat

    WOD:
    "The Chief"
    Max rounds in 3 minutes of:
    - 3 Power cleans (135/95) (Scale as necessary)
    - 6 Push-ups
    - 9 Squats
    Rest 1 minute.
    Repeat for a total of 5 cycles.
    Completed a minimum 4 rounds in each of the 5 cycles of work. Total work was 15 minutes, not including rest. I would say, this one hurt ... they all hurt if you do them right and push yourself!

  • 120415 Workout

    10-9-8-7-6-5-4-3-2-1 triplet:
    - Chest to bar pullup
    - Box jump 30in
    - GHD situp

  • The ultimate bear complex Workout

    Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

  • Day 19.4 Workout

    3x10/10 One arm DB row

  • Back squat Strength

    Speed Work
    8×3 @ 60%

  • FUNCTIONAL 9.8.2021 Workout

    EMOM 20
    1. 6-10 DB box step ups
    2. 6-10 DB snatch
    3. 6-10 DB thruster
    4. 6-10 Burpee
    5. Rest

  • Onsdag 6/6 2018 Workout

    Sveriges nationaldag= inga bokningsbara pass
    A: For time
    500m row
    8 GTOH 70/45kg
    12 Strict pull ups
    6 GTOH 70/45kg
    10 Strict pull ups
    4 GTOH 70/45kg
    8 Strict pull ups
    500m row

  • Running Fran Workout 

      - <a href='/journal/movements/1280'>Run</a> 400 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 21 reps
  - 21 Pull-ups
  - <a href='/journal/movements/1280'>Run</a> 300 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 15 reps
  - 15 Pull-ups
  - <a href='/journal/movements/1280'>Run</a> 200 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 9 reps
  - 9 Pull-ups