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

  • Friday 19th April Workout

    Good “bad” Friday
    Wod 1:
    6 mins to build to a heavy complex of
    1 clean + 1 hang clean + 1 STOH
    Rest 2 mins then 3 mins ME@80%
    Score: weight + ME reps

    Wod 2: 10 min window
    1k run
    Then 1 set ME back squat
    you choose weight
    Score: 1A-1k time 1B- weightxreps

    Wod 3: Amanda (10 min T.C)
    RXDA- 9-7-5
    RMU
    Squat snatch@60/40
    RXDB- 5-3-1
    RMU
    Squat snatch@60/40
    S1A- 9-7-5
    Pull ups
    Snatch@50/35
    S1A- 9-7-5
    Strict BPU/JPU
    Snatch@40/30
    Score:
    time -minus 1 min (RXDA)
    Time -minus 45 secs (RXDB
    Time -minus 30 secs (S1A)
    Time -minus 15 secs (S1B)

  • AccessoryWOD Workout

    4 sets:
    20 steps DB Death march

    10 Incline DB bench press
    10 Tall Kneeling Banded Good mornings

    *He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

  • Wyk Workout

    5 rounds for time:

    • 5 Front squat, 225 lbs/155 lbs or 100 kg/70kg
    • 15-foot rope climbs, 5 ascents
    • Run 400 meters with a 45 lbs/35 lbs plate

  • Muscle & Power, Joker Workout

    “Open 13.2”
    AMRAP in 10 minutes
    5 Shoulder-to-Overheads (115/75 lb)
    10 Deadlifts (115/75 lb)
    15 Box Jumps (24/20 in)

  • Accessory wod Workout

    5 rounds For Quality:
    10 Dumbbell Deadlifts, You choose the DB weight
    10 Dumbbell Thrusters, Same weight as the DB DL
    100ft Farmers Carry, Same weight as the DB DL
    You can adjust the weight up or down each set but use the same weight for each movement each set

  • AccessoryWOD Workout

    Accumulate 3:00 in an overhead Yoke hold.
    You choose the weight.
    If you don't have a yoke substitute heavy kettlebells

    Rest as needed.

    Accumulate 3:00 in a clean grip axle bar top of the deadlift hold. Be conservative here, this get's very tough fast.

    *If you don't have an axle bar or fat grips do plate pinches with 35/25# bumper plates.

  • "Down to Clown” Workout

    For Time:

    500/400m Row
    21 Power Cleans
    21 Push Jerks

    500/400m Row
    15 Power Cleans
    15 Push Jerks

    500/400m Row
    9 Power Cleans
    9 Push Jerks

    Barbell – 135/95
    Kilos- 61/43

  • Etukyykky 5 x 4 Strength

    Moderate fs

  • Chelsea Workout

    EMOM for 30 minutes (until you can't complete the round in 60 seconds) of:

    5 pullups (3 bands)
    10 pushups
    15 squats

  • Strength Strength

    5-5-5-5-5-5 of:
    BB Push Press
    5 @ 9 RPE
    75% 1RM 5 reps
    80% 1RM 5 reps
    80-85% 1RM 5 reps
    85% of 5 @ 9 RPE 5-5-5 reps (X231 tempo)