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

  • The Pull-up Power Program Strength

    Day 1 (Developing Muscular Endurance and Repetition Strength)
    Two rounds through the entire series:

    • Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
      Rest 2 minutes

    • Medium-grip pull-up MAX REPS (same)
      Rest 2 minutes

    • Medium-grip chin-up MAX REPS (same)
      Rest 2 minutes

    -Narrow-grip chin-up MAX REPS (same)

    Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

    • 3x 5 reps of chest to bar chin-up with a six-second negative
      Rest 2 minutes between sets

    • 2x max-rep pull-up with five-secong negative
      Rest 2 minutes

    • 2x chin-up max hold 30 seconds or more

  • Competition Workout

    C.
    For time:
    Row 2000 Meters
    40 Burpees Over the Erg
    20 Overhead Walking Lunges (175/115 lbs)

  • Competition Workout

    D.

    For time:

    Row 2000 meters
    50 Chest-to-Bar Pull-Ups
    Row 1000 meters
    25 Chest-to-Bar Pull-Ups

  • 020320 Workout

    A) In 7' 1rm snatch

    B) In 5' ME snatch @80% A

    A) 10 rds
    12 thruster @40/25
    12 pull up

  • Superkids 7-9v loppuleikki Workout

    Hyppelyrata

    Tee kumilätkillä erilaisia ratoja missä voi hyppiä lätkältä lätkälle.

  • Don't Lose Your Slamball- Fuel East Workout

    3 Mini Circuits:

    1

    Ski Erg 150m
    Slamball throw to end of gym and back
    DB Snatch 10/side

    2

    BB Thruster x15
    Slamball Slam X10
    Curve 0.06

    3

    Slamball Squat x10
    Hollow Rock x15
    TRX Jump Squat-Row x20

    9 mins/station: 3min rest between rounds
    Take your slamball with you to every station. If you forget/neglect it for too long, you are not a responsible owner.

  • Fitness Workout

    A.
    Four sets of:
    Front Squat x 6 reps @ 2111
    Rest 30 seconds
    Goblet or Double Goblet Walking Lunges x 16 reps
    Rest 30 seconds
    Push-Ups x 20 reps @ 1011
    Rest 30 seconds
    Nose-to-Wall Handstand Hold x 45-60 seconds
    Rest 60-90 seconds

    B.
    Five sets for max reps of:
    30 seconds of Ring Dips
    Rest 30 seconds
    30 seconds of Box Jumps (24″/20″)
    Rest 30 seconds
    30 seconds of Russian Kettlebell Swings
    Rest 90 seconds

  • 5 rounds for time Workout

    5 RFT:

    Snatch: 10-8-6-4-2
    (45/30, 50/35, 60/40, 70/45, 80/52.5)
    Wallball x 15

  • WOD 21052015 Workout

    AMRAP:
    Circuit 15 stations. 1 min per station, max reps:
    - Cal row.
    - Tire flip.
    - GHD sit-ups.
    - OH walking lunges (20/10 kgs).
    - Farmer walk (64/48 kgs).
    - Toes to bar.
    - Box jumps (30"/24").
    - Rings L-Sit.
    - Triceps extensions.
    - GT Push ups.
    - Wall ball shots (9/6 kgs).
    - Wall climb.
    - DU.
    - Rope climb.
    - Hand release burpees.

  • Wuthering heights Workout

    600 m cardio
    20 wb
    15 goblet squats
    25 m sled push
    25 m lunges
    100 m fc
    600 m cardio

    3 rounds