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

  • Competition Strength

    B.
    Every two minutes, for 20 minutes (10 sets):
    Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk

  • EASYWOD 10022020 Workout

    -Hollowasento
    -Teris-asento
    -Kippi
    -Kippi-polvennosto
    -Kippi-leuka

  • 7 rounds Workout

    7 rounds

    1 min assault, go hard
    2 min rest
    1 min heavy sled, move whole minute
    2 min rest

  • Fight Gone Bad! Workout

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • 1/2 Jake Workout

    5x2 heavy push press + 1 split jerk
    (95#,115#,125#,135#,145# - failed on 2nd attempt)

    PR for Push Press at 145#. Keep moving up!

    Jake
    10min AMRAP (normal Jake is 20min)
    10 push press (115/75#)
    10 KB swing (53/35#)
    10 box jumps (24/20")

    Post WOD
    1 mile with 6:30am class group ... with our fearless leader Melissa.

  • "Little" Nate Workout

    Bench
    5 x 2 (185#, 205#, 205#, 195#, 195#)
    1 Set Max Reps to Failure (165#, 9 reps)

    "Nate" (Modified Time)
    AMRAP 12 min
    - 2 Muscle Ups (4 pull up + 4 ring dips)
    - 4 HSPU
    - 8 KB Swing 53#/35#

    • 5 rounds + 4 Pullups. Worked partial reps with HSPU and used 40# KB, pull ups and ring dips with no modification.

  • Basement Home Edition WOD (7) Workout

    AMRAP 10
    12 Alt. Pistol

    6 Strict HSPU

  • Helen Workout

    Pre WOD
    Bench press 5 X 4 all sets @ 70-75% (185#)

    Helen
    3 RFT
    400m run
    21 KB swings (53/35#)
    12 pull-ups

    • 40# KB

  • WOD 18.3.2016 Workout

    Workout 16.3

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Miehet 32,5 kg
    Naiset 25 kg

  • Determination Workout

    Pre WOD
    -4 X 10 Back Squat (70-75% of 1RM)- 110#

    For Time:
    -30 Walking Lunge Steps (35# dumbbells)
    -60 Double Unders (2:1)
    -20 Walking Lunge Steps
    -40 Double Unders
    -10 Walking Lunge Steps
    -20 Double Unders

    After Party:
    3 minute Plank

    • 2:1 Singles in lieu of Double Unders (120, 80, 40). Contiue to build strength.