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

  • WOD 200415 Workout

    "HEAVY DAY"
    ► Shoulder Press
    3▼3▼3▼3▼3-
    - 2' rest

  • Aerth Workout

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    Chfg22

  • Clean Complex Workout

    CLEAN COMPLEX

    Every Minute x 15:
    Mid-Hang Power Clean + Power Clean

    Lots of reps with a short turn-around time today. Keep the weight medium-heavy and focus on an aggressive 2nd pull and, even though these are Power Cleans, pulling under the bar with consistent footwork.

    Post loads to comments.
    Exposure 6 of 8

    For Time:
    42 Russian KB Swings 24/16kg
    21 Push Jerks 50/30
    30 Russian KB Swings
    15 Push Jerks
    18 Russian KB Swings
    9 Push Jerks

    The weights should be medium-heavy for you and manageable. Some beasts might do this unbroken, but breaking the larger sets up into 2-3 quick sets is appropriate. Don’t let the approachable Rx fool you. Scale the load so that you’re moving pretty consistently and not taking long breaks between sets.

    Post time and Rx to comments.

  • Swing Workout

    Pre-Wod:
    OTMEM for 15 minutes
    -2 Power cleans: touch and go

    WOD - For Time:
    -100 KB Swings (53/35)
    -200m run for every break on KB Swings

    Post WOD:
    - 3 Minute Plank

    Started with 135# on Power Cleans, and last 5 rounds went up to 155#. PR rep count for me at 155#. Also decided to Rx weight, so another PR for me. All reps good at 53lbs (30, 20, 20, 30). I know these are toys weights for many, so I will pull my proud to accomplish at 44 yrs of age card! Great support today from the 6:30 class.

  • FUNCTIONAL 9.5.2022 Workout

    4 rounds
    20 Reverse lunge

    10 Hanging leg raises
    10 DB squat
    10+10 DB row
    -rest 1-2 min between rounds-

  • 09-25-2012 Workout

    Baseline
    25 Rows
    25 Pushups
    25 (50)Crunches/Leg Lifts
    25 Air Squats

    Skill Work
    HS Wall Walk Ups x3

    WOD
    5 rounds:
    :45 seconds of single unders
    :45 seconds of air squats
    :45 seconds of box step ups (18")
    score is total reps.

    round 1: 60/27/17
    round 2: 70/24/17
    round 3: 80/26/17
    round 4: 75/25/17
    round 5: 77/26/18
    total: 362/128/86 or

  • Etukyykky Strength

    etukyykky 3 x 15

  • Front squat Strength

    4x6 first fs

  • WOD 190115 Workout

    2 Rounds for Time :

    ► 35 Air Squat
    ► 35 Knees to elbows
    ► 35 Push Up
    ► 35 Sit Up
    ► 35 Pull Up
    ► 35 Burpees

  • Grunt Workout

    "MR Anderson"

    TC 30'
    Target time 20'

    10* Rope Climb
    50* Push Ups
    50* Sit Ups
    150* air sqt
    50* TTB
    50* Push Ups
    10* Rope Climb