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

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • 7 rounds Workout

    Not For Time:

    3 Strict Handstand Push-Ups
    3 Strict Ring Dips
    3 Push-Ups

  • 21.1 Workout

    21.1
    1 wall walks
    20 dubs
    3 Wall walks
    30 dubs
    6 wall walks
    60 dubs
    9 wall walks
    90 dubs
    15 wall walks
    150 dubs
    21 wall walks
    210 dubs

    *15:00 time cap

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:

    50 Med ball cleans (20/14 lb)
    30 Push ups
    200 Double unders
    40 Med ball cleans (20/14 lb)
    20 Push ups
    150 Double unders
    30 Med ball cleans (20/14 lb)
    10 Push-ups
    100 Double Unders

    Share the work. One works, one rests.

  • Muscle up mayhem Workout

    21-15-9
    Deadlifts 70kg
    Burpee pull up

    Rest 3 min

    15-12-9
    Deadlifts 100kg
    Burpee bar mu

  • “Clear the Air” Workout

    AMRAP 13:
    40 Air Squats
    300m/250m Row
    20 Power Snatches (75/55)

  • “Shin Guard” Workout

    9-15-21:
    Burpee Box Jump Overs (24″/20″)
    Power Clean and Jerks (135/95)

    KILOS – (61/43)

  • Barbell Cycling Workout

    Barbell Cycling (1/2)

    E2MOM x4

    10 Power Snatch 

    Overall RPE 4

    Target: barbell moves up&down all the time. Pick a loading that is repeatable.

  • 25.9.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi