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

  • Partner WOD Workout

    In teams of 2, with one partner working at a time, alternate full rounds of the following…

    AMRAP 10 Minutes:
    15 Deadlifts 135/95/75
    10 Push-Ups

    The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Push Presses 95/65/45
    10 Toes-to-Bars

    The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Overhead Squats 75/55/35
    10 Pull-Ups

    The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

    The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

    Post rounds, reps, Rx and partner to comments.

  • Thursday July 3rd Workout

    Strength / Skill:
    5x5 Dead Lift 75% of 1RM
    5x5 Bend Press 75% of 1RM

    WOD
    5 Rounds for time of:
    7 Toes to Bar
    9 Burpees
    11 Box Jumps (24",20")

  • 11.9.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Hangbar penkki, 1-2 vihreetä kumpparia / puoli, nousu 3-5 toiston max-sarjaan.
    Etunojapunnerrukset @ football bar 100 toistoa (vaihtele otetta)
    Kohautukset 100 toistoa

  • GHD sit ups Strength

    Tabata

  • Easy 5.3 Workout

    Burgener warm-up / kahvakuulatempaus tekniikka
    12 min EMOM kahvakuulatempaus 6+6 vuoro käsin, vuoro minuutein

  • WOD 100415 Workout

    A.M.R.A.P. 12'
    ▼ Squat Clean 1' / 2' / 3'
    ▲ Push Jerk 1' / 2' / 3'

  • ''Weakness'' Workout

    3...6...9...12......21
    for 18'

  • CFMEDA 21.12.13 Workout

    Teams of 3:
    Row 1500m (switch every 250m)
    75 Hang Power Snatches 35Kg
    75 Thrusters 35Kg
    75 Hang Power Snatches 35Kg
    Row 1500m (switch every 250m)

  • Workout 15.1 Workout

    Complete as many rounds as possible in 9 minutes of:
    15 toes-to-bars
    52.5kg/35kg. deadlifts, 10 reps
    52.5kg/35kg snatches, 5 reps

  • Turkish get up Strength

    Turkish get up: 3 x 5+5