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

  • 17.5.2026 Deload week Workout

    Handstand / HSPU / handstand walk technique

    20 minute mobility

  • #LAPROG057 Workout

    A.
    Crossover Symmetry
    -Then-
    3 Rounds:
    1:30 Row
    10 Dumbbell Single Leg RDL (Each Side)
    10 Dumbbell Single Arm Strict Press (Each Side)
    20 air squat

    B.
    Pause Snatch Balance + Snatch Balance x5
    2 Pause Snatch Balance + 1 Snatch Balance x 5
    * Pause 3-5 seconds at the bottom

    • Work up in weight in 5 working sets

    • focus on form and don't add weight unless it feels good and looks good.

    • Hit a set every 1-2 minutes

    Scoring: Load

    Cleans from Blocks 5x2 @70-80%
    - Stay within the weight range and work on speed getting under the bar. Land in a full squat and catch with the elbows high. Drop bar and reset after each rep.

    *Bar height should be right above the knee

    Scoring: Load

    Jerk Dip + Split Jerk (1+1)
    1 Jerk Dip + 1 Split Jerk x 5 working sets. Work up to a heavy for the day.

    • Smooth dip with elbows high !

    • Rest as needed between sets.

    C.
    "Should have burned this place down when I had the chance."
    3 Sets
    21 Pull-Up
    15 Chest-to-Bar Pull-Up
    9 Bar Muscle-Up (RING)
    -Rest 3:00 b/t sets-
    FARE TUTTO SYNCRO TRANNE MU
    POI
    50 GHD
    D.

    Cannonball
    20 Legless Rope Climb (split)
    50 synchro wall ball 30/20
    50 Sandbag cleans 150/100 (split)
    50 synchro wall ball 30/20
    20 Rope Climb (split)

    *Individual Version
    10 Legless Rope Climb
    50 wall ball 30/20
    25 Sandbag cleans 150/100
    50 wall ball 30/20
    10 Rope Climb (split)

    E,

    3 Round

    10 Power Snatch 135/95
    15 Calorie Echo Bike

    F.
    You Get What You Give
    175 Double Unders (Partner 1 then switch)
    500m Row (Partner 2 then switch)
    -into-
    75 Deadlift 225/155# (split)
    *Partner holds Deadlift 225#
    75 Toes to bar (split)
    *Partner dead hangs

  • Superkids 7-9v Workout

    Harjoitellaan

    *Kippi
    *Kippi polvet rintaan
    *Kippi varpaat tankoon

  • Row & Squats Workout

    5 rounds for time:

    500m ROW
    11 Back Squats @ 50% 1RM

  • Ninjat 14-16v WOD Workout

    16 min EMOM

    Odd minutes 14 wallball shots
    Even minutes Practise bar MU/ chest to bar pull up / pull up / eccentric pull up

    Start Bar MU with thick rubber band. When you get bar MU, move to thinner rubber band

  • Extra Workout

    3-4x
    6-8 Bench press
    Rest 1min...
    12-16 DB's Bicep curl (alt.)
    Rest 1min...
    10-20 GHD sit up

  • Snatch 10 Workout

    Tuesday 19 th June 2018

    SNATCH

    Performance
    Every 90 Seconds x 10 Sets:
    Snatch

    Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

    Fitness
    Every 90 Seconds x 10 Sets:
    2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

    Post loads to comments.
    Exposure 2 of 8

    AMRAP 9 Minutes:
    18 Kettlebell Swings 32/24kg
    9 Box Jumps 24/20″

    Post rounds, reps, and Rx to comments.

  • Gymnastic Workout

    AMRAP 16min
    3-6-9...
    burpees
    toes to bar
    single leg squats

  • RwoSquats Workout

    7 rounds for time:
    500m ROW
    11 Back Squats @ 50% 1RM

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan Käsilläseisontaa

    Wod:
    Db burpee

    Loppuvenyttelyt