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

  • Endurance WOD Workout

    On the 0:00
    5 rounds:
    30 double unders
    10 DB push presses 30/20 lb

    On the 10:00
    5 rounds:
    10 box jumps
    15 sit ups

    On the 20:00
    5 rounds:
    8 push ups
    10 thrusters 25/15 kg

    On the 30:00
    5 rounds:
    10 KB deadlifts 2 x 24/16 kg
    10 wall balls 9/6 kg

    8 min time cap per set.

  • PARTNER AMRAP Workout

    On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
    30 double-unders
    15 pull-ups
    15 push-ups
    100-meter sprint
    Then, 5 minutes to find a 1-rep-max partner deadlift

    For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift:

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Tempaus , riipusta raakana

    7min amrap, parin kanssa
    8 gtoh
    12 askelkyyky

    Loppuvenyttelyt

  • E2mom for 12 min Strength

    4 frotn squats
    start 75-80%1rm fs
    build heavy set of the day

  • Happy BDay Mom Workout

    61cal row
    then
    6 rounds
    11 burpees
    20 sdhp @24/16
    15 american swings @24/16

  • OPEX 24/10/2014 Workout

    A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

    B. OHS @ 42X1; build to a moderate triple in 5 sets

    C. EMOM – 8 min – 8 CTB chin ups

    D. EMOM – 12 min
    odd – 6 tough KB snatch R
    even – 6 tough KB snatch L

    Notes:
    – choose your tension as needed for A, work on speed on concentric, record what you use
    – pause at bottom for OHS – form over load impt here
    – work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
    – choose aggressive load for Snatch but solid form, breathe throughout

  • 19 Oct 2015 Workout

    Warm up

    800m run/800m row
    +
    1Rnds of:
    20 Push Up
    20 TTB
    20 Squat
    20 Pullup

    *Mobility *
    ROMWOD

    Olympic weightlifting
    Hyperextension (20/40 kg) 10x3
    Snatch from PP 4 set 3x40%, 3x50%
    C&J 4 set 4x40%, 4x50%

    Gymnastics

    Emom 15′

    I 10 Box Dip

    II 10 Pullup

    III 10 GHD Situps

    Conditioning
    5 RNDS

    10 UB Power clean & Push Jerk (You Pick Weight)

    Max DU UB

  • Rope climbs and push-ups (main site Monday 190603) Workout

    3 rounds for time of

    • 15-ft. rope climb, legless ascent and descent
    • 21 strict push-ups, chest to ground, feet on 20-in. box

  • Invictus May 10 2014 Workout

    Total 90min

    Warm up:
    500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

    B.
    Five sets for times of:
    5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
    10 Strict Handstand Push-Ups > kipping
    15 Pull-Ups
    20 Hand-Release Push-Ups
    25 Box Jump-Overs (24″/20″)
    30 Double-Unders
    Rest 3 minutes

    Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.50
    Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

  • Kuntopiiri Workout

    Kuntopiiri 48-84 x 1min

    40sek työ / 20lepo

    KB deadlift
    Ring row
    Box step up
    Push up
    Plank
    REST