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

  • Impressive Workout

    Pre-WOD
    -work up to a heavy Clean & Jerk

    WOD - For Time (15 minute cap)
    21-15-9
    -Squat Clean (#135/95)
    -HSPU

    No mod on HSPU!

  • Hops Workout

    Pre-WOD:
    - Deficit DL (7 X 3)

    WOD - 3x5 min rounds w/ a 1 min break between rounds:

    -400 meter Run
    Time remaining , AMRAP of:
    - 8 DL (225/155)
    - 8 Bar Facing Burpees
    - 8 Box Jumps

    Post WOD:
    - 3x1 minute weighted planks

    Got them lungs a burning, and sweat falling!

  • 20min on the minute Workout

    1min 15x burpees
    1min 12x sumo deadlift highpull
    1min 40x abdominal on the floor
    1min 16x single hand kb snatch (8x right, 8 left)

  • Warm up and strength Strength

    10/8 cal bike or row
    Duck walk
    10 Cossack squats
    10 air squats
    Duck walk
    10/8 cal bike or row

    Stamina squats
    EMOM x 12
    Min 1: 6 backsquats
    Min 2: 3 front squats

    *weight is the same for back squats and front squats should be 50% 1RM backsquat

  • Rest Day Workout

    Enjoy the pre-spring!

  • Tempo Superset Workout

    TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
    A1) Tempo (31×1) Press:
    3 x 8
    Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
    A2) Tempo (31×1) Sumo Deadlift:
    3 x 8
    Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
    *Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
    Post loads to comments.

    4-5 Rounds Not for Time or 20 Minutes:
    8e Single-Arm Dumbbell Rows
    8e Single-Arm Half-Kneeling Dumbbell Presses
    20-30s L-Sit
    Use a controlled tempo on the eccentric of the presses and rows.
    Post loads used to comments

  • Light Fran Workout

    TEMPO BACK SQUAT (20X1)

    3 x 6

    Heavier than last week.

    Post loads to comments.
    Exposure 8 of 8

    LIGHT “FRAN”

    For Time:
    21-15-9
    Thrusters 75/55
    Pull-Ups

    The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

    Post time and Rx to comments.

  • Dumbbell Demons Workout

    5 Rounds for Time
    5 Single Arm Dumbbell Snatches (75/40 lb)
    10 Dumbbell Lunges (75/40 lb)
    15 GHD Sit-Ups
    20 calorie Assault Air Bike

  • Työntöyhdistelmä 1 Strength

    3 x rinnalleveto + 3 työntöä saksiin

  • Bench Press Strength

    Every two minutes, for 10 minutes (5 sets):
    Bench press
    *Set 1 – 5 reps @ 45-55%
    *Set 2 – 5 reps @ 55-65%
    *Set 3 – 3 reps @ 65-75%
    *Set 4 – 2 reps @ 75-85%
    *Set 5 – 2 reps @ 80-90%
    Every two minutes, for 4 minutes (2 sets):
    Bench press x 8-10 reps @ 75-80%