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

  • Plantar Fasciitis Workout

  • Endurance Workout

    • 60 Min of:
    Run @ 60-70% MHR

  • Monday Workout

    3-Position Squat Snatch + Snatch Balance
    5 Sets @ 65%

    Power Snatch + Squat Snatch
    1 Complex On the 1:30 x 7 Sets @ 80%

    Pausing Snatch Pulls
    5 Sets of 2 @ 98%
    2 Seconds Pause at Knee

    Back Squat
    All Sets completed “On the 2:00”
    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%
    6 Reps @ 76%
    4 Reps @ 81%
    2 Reps @ 86%
    6 Reps @ 78%
    4 Reps @ 83%
    2 Reps @ 88%

    Conditioning
    5 Rounds For Time:
    5 Ring Muscle-ups
    15 Thrusters (75/55)

  • Clean & Burp Workout

    Strength / Skill:
    1x20 Back Squats
    Note: Increase 5% from last week's weight if you successfully completed the 20 reps.

    WOD - 5 Rounds For Time:
    -10 Cleans (#135/95)
    -10 Burpees

    Post-WOD:
    - L-Sit Work

  • Challenger Workout

    Strength / Skill:
    5x3 DL

    WOD - For Time:
    - 1000 meter Row
    - 75 KB Swings (#53/35)
    - 50 Box Jumps (30",24)
    - 25 GHD Sit Ups (1:1 T2B if GHD not available)

    Only non-rx was box jumps ... but that will change in the future!

  • 2/15/19 Workout

    Warm up (0:00-8:00)
    3rds
    10 pvc good mornings
    10 pvc strict press
    10 back ext
    10 cal row

    Mobility (8:00-12:00)
    1:00 min pigeon per
    1:00 samson per

    Workout preview(12:00-16:00)

    Fittrain Intervals c/o Alchemy 365
    A20:
    5 Rounds:

    45 seconds: Hadoukens (R)
    15 seconds: Rest

    45 seconds: Hang to Overhead
    15 seconds: Rest

    45 seconds: Hadoukens (L)
    15 seconds: Rest

    30 seconds: Jump and Touch
    30 seconds: High Knees

    Finisher
    30 band pull aparts
    60 temp tantrum
    1:00 min bf stretch

  • Muscle & Power, YV2 Strength

    SDLHP 15-15-10-10 reps

  • 9.11.2018 Workout

    Lepoja

  • FUNCTIONAL 30.6.2021 Workout

    Every 3 mins x6

    10 hang clean & jerk (alternating)
    10 box jump
    10 one arm devil's press

  • Endurance Workout

    • 45 Min of:
    Row 500 m @ 60% MHR
    Assault Bike 1000 m @ 60% MHR
    Row 500 m @ 80% MHR
    Assault Bike 1000 m @ 80% MHR
    Row 500 m @ 70% MHR
    Assault Bike 1000 m @ 70% MHR
    Row 500 m @ 90% MHR
    Assault Bike 1000 m @ 90% MHR