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

  • Snatch work Workout

    7x every 120s
    3 power snatch + 2 snatch balance + 1 ohs

  • Midline work Workout

    4 rounds of

    No time component. For quality!

  • Intervals Workout

    At 2PM: Intervals. 5min all out effort each machine/5min rest btw

    • Ski
    • Row
    • Wattbike

    Score is cals

  • Kippiharjoittelua Workout

    -kippi
    -perhonen
    -lever

  • Wall to Wall Workout

    Pre-WOD
    Work Up to a Heavy Set of 3 Back Squats

    WOD - For Time
    -70 Wall Ball Shots (#20/14)
    Shuttle Run
    10 HSPU
    -50 Plyo Push Ups
    Shuttle Run
    10 HSPU
    -30 Jumping Lunges
    Shuttle Run
    10 HSPU

    Lot of time getting solid HSPU reps, not short cutting. Shoulders wrecked that second round of HSPU after push ups. Also, Full depth and height on wall balls, full push up depth and lock out, and good range jumping lunges ... sounds trivial, but makes the difference and yes, sometimes you finish last but it is better than half reps just to make time.

  • 14.12.2019 Workout

    Leppee

  • Conditioning Workout

    Teams of 3
    30min AMRAP

    300m Row
    20 Double Unders
    10 Thrusters 30/20

    *Complete Full Rounds Before Switching

  • Partner WOD Workout

    The Spartan

    400m Run with Slam/Med ball @9/12kg

    10 Rope Climb

    400m Run with Slam/Med ball @9/12kg

    60 Burpee Box jump over // partner on a dead hang

    400m run with Slam/Med ball @9/12kg

    60 Pull up // partner on plank hold

    400m run with Slam/Med ball @9/12kg

    60 DB box step over @2x22,5/15 // partner on wall sit

    Cash out: 300 DU

  • May 1st Chipper Workout

    Warm Up:
    - Dumpster Run
    - Leg Swing (Front, Side)
    - 20 Mountain Climber
    - 10 Push Ups
    - Hip Raises (10 double, single leg both sides)

    Strength / Skill:
    3x3 Clean

    WOD - For Time:
    - 1K Row
    - 50 Wall Balls (20,14)
    - 40 Burpees
    - 30 T2B
    - 20 Hang Clean (135,95)

    Been a while, the old man got to RX one!

  • Toilsome Workout

    Toilsome
    "involving hard or tedious work."

    Pre-WOD:
    Work up to a heavy squat clean complex
    - Clean from ground
    - Clean from hang position
    - Clean from high hang position and jerk
    Note: Do not release barbell during clean complex. Movement transitions from the ground + catching in squat, hang + catching in squat, high hang + catching in squat and jerk weight overhead in one movement.

    WOD - For Time:
    - 1000M Row or Run
    - 40 Hand Stand Push Ups
    - 30 Front Squats
    - 20 Lateral or Bar Facing Burpees
    - 10 Shoulder to Overhead

    Thought "toilsome" was a good name for this one. Almost 70 degrees here in Dallas and was sweating bullets. Happy with my range of motion, full squat positions and finishing the 10 STO in one unbroken set. Inspired by all the CF and Weightlifting heroes that stress good movement and really working full range of motion.