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

  • What was the Fran? Workout

    Partner workout

    For time:
    Buy Out DU x 100
    Thruster x 21 (42,5 kg/ 30 kg)
    T2B x 21
    Thruster x 15 (42,5 kg/ 30 kg)
    Pull up x 15
    Thurster x 9
    C2B x 9
    Thruster x 15 (42,5 kg/ 30 kg)
    Pull up x 15
    Thruster x 21 (42,5 kg/ 30 kg)
    T2B x 21

    Partners can do reps together.

    Time cap 15 minute

  • Partner WOD Workout

    "6 Rounds of:
    10-8-6-4-2 Thruster @40/30kg
    5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

    TC: 35'

    After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

  • 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.

  • 9.2.2020 Workout

    RestDay!

  • 2.10.2025 RMU Prep Workout

    Strict ring muscle-up prep – 2 to 3 rounds

    3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • The Bridge Workout

    Team of 2

    11 Rounds For Time:
    200mt Run
    8 Toes to Bar
    14 DB Box Step-Overs (22,5\15kg), (60\50cm)
    18 Burpees

  • Metcon strength Workout

    3 Round not for time of:
    Rope Climb 4 reps
    (Seleziona la variante: Standard, Legless, Standard con Vest (9/6Kg))
    One-Arm KB Press 15 reps unbroken/side
    Double KB Front Rack Walking Lunges 30 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

  • 25.2.2020 Masters SM Workout

    Eilinen/Lepo

  • Running + gymnastics + weightlifting + strength Strength

    AM: 45 min
    3 min run/1 min walk

    PM: 170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - MU+A+H 5 x 1
    - MU+CTR 1 x 1
    - MU 4 x 2
    - MU x 14

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - 3 x Box butterfly drill
    - 3 x 4 Single rep butterfly + kip swing
    - 3 x Tough butterfly sets - 10 12 11

    3.Snatch + Overhead squat
    A. Build to challenging but snappy 1+2

    4.Strength
    A. Accumulate 40 Wide grip lat pulldowns
    - 5x8x30 kg
    B. Accumulate 50 Banded tricep extensions - not done

  • Day 38.3 Strength

    3x10 Glute bridge