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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • “DT” IN A BOAT Workout

    “DT” IN A BOAT
    3 Rounds for Time:
    500m Row
    2 Rounds of “DT” 155/105

    “DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

    The limiting factor determining load on the barbell will likely be the Jerks, which should be medium-heavy for you. Scale load as needed so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so considering scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.

    Pro Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks. Or you could just, ya know, do the whole thing unbroken.

    Post time and Rx to comments.

  • Endurance WOD Workout

    For 40 minutes at consistent pace:
    2000/1600 m bike or 1000/800 m ski or row
    50 DB suitcase walking lunges
    40 sit ups
    30 box jump overs 24/20”
    20 tuck ups
    10 DB burpee box overs 24/20”

    Rest as needed between movements and rounds.

  • Partner WOD Workout

    Team Of 2:
    10 Sync Man Maker @22,5kg/15kg
    10 Rope Climb
    10 Sync strict HSPU
    8 Rope Climb
    100 DU
    6 Rope Climb
    100 Push Up
    4 Rope Climb
    1000 m Row
    2 Rope Climb

    TC: 40 mins

  • Maastaveto Strength

    Maastaveto 3x20

  • Runnin' & Burpees Workout

    Run for 35 mins
    Every 5 min, stop and perform 15 burpees

  • MONICA Workout

  • Pause front squats Workout

    Focus#1: Pause Front Squats 6x3 @ 70% (Keep Weight Same)

    Focus #2: Bench
    -Warm up
    -5 @ 60%
    -5 @ 70%
    -5 @ 75%

    Metcon: Sometime during class perform a 500m max effort row for time

    Score = Row Time

  • Snatch 3exp Workout

    Tuesday 26th June 2018

    SNATCH

    Performance
    Every Other Minute on the Minute x 10 Reps:
    Snatch

    Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every Other Minute on the Minute x 10 Reps:
    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 a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Post loads to comments.
    Exposure 3 of 8

    For Time:
    400m Run
    25 Burpee-Box Jumps 24/20″
    400m Run
    25 Burpee-Box Jumps
    400m Run

    Post time and Rx to comments.

  • 16. juni 2015 Workout

    Amrap 14'
    20 alt KB snatch 12 kg
    10 kacl row
    20 air squat

    5 runder + 6 reps