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

  • 5 rounds Workout

    10 x Burpees
    1 x Rope climbing
    10 x T2B
    1 Rope climbing
    10 x Ring dips
    1 x Rope climping
    Rest 2 min

  • 28.9.2018 Workout

    Tempaus
    10 x 1@78 - 88%

    Takakyykky
    5x5@75%

  • Ace Workout

    Pre-WOD:
    1X20 Back Squat (+5%)

    WOD - 7 Minute AMRAP:
    -7 Shoulder to Overhead (135#/95#)
    -7 Box Jump (30"/24")

    Post-WOD:
    -50 T2B in as few sets as possible.

    For someone who could not walk a year ago, happy to be able to use 125# for 20 reps of back squats - full depth squats. Thanks Jon for watching and coaching me to drive knees out. 95# for STO, ensure proper reps as well and good form. It got heavy quick. 24" box, and looking forward to managing the 30" box for a WOD. 10,10,10,5,5,10 for T2B ... if I can get the kipping, it's over for T2B!

  • 17.9.2019 Workout

    Ski

    4 x 1250m

    Rest 2 minutes btw. sets.
    Results is average speed all five rounds.

  • Muscle & Power, YV2 Strength

    Wide grip Pullup 5x5 reps

  • Gymnastic metcon Workout

    4 Round of:
    Rope Climb 4 reps
    Standard Push Ups 25/20 reps

  • Top Notch Workout

    Pre-WOD:
    5X2 O/H Squat (45#,65#,75#,85#,85#)

    WOD - For Time:
    - 200 Meter Run
    - 7 Power Snatch (#135/95)
    - 7 Muscle Ups or 14 Pullups and 14 Ring Dips
    - 200 Meter Run
    - 5 Power Snatch
    - 5 Muscle Ups or 10 Pullups and 10 Ring Dips
    - 200 Meter Run
    - 3 Power Snatch
    - 3 Muscle Ups or 6 Pullups and 6 Ring Dips

  • The Pull-up Power Program Strength

    Day 1 (Developing Muscular Endurance and Repetition Strength)
    Two rounds through the entire series:

    • Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
      Rest 2 minutes

    • Medium-grip pull-up MAX REPS (same)
      Rest 2 minutes

    • Medium-grip chin-up MAX REPS (same)
      Rest 2 minutes

    -Narrow-grip chin-up MAX REPS (same)

    Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

    • 3x 5 reps of chest to bar chin-up with a six-second negative
      Rest 2 minutes between sets

    • 2x max-rep pull-up with five-secong negative
      Rest 2 minutes

    • 2x chin-up max hold 30 seconds or more

  • WOD Workout

    4 Rounds On the 5 min
    1 Round of "Helen in a boat"
    Row 400/300 meters
    21 USA Swings @24/16kg
    12 Pull Up

    goal: finish each round under 4 mins

  • Strength #1 Workout

    4 rounds of:
    Bb back squat x10
    Db seesaw chest press x10 per arm
    Ab rollout x15

    Then 4 rounds of:
    B.B. bent over row x10
    Db staggered stance rdl x10/side
    Side plank Db reach x10 per arm

    Treat as strength sets, Recover between rounds

    Sandbag power clean finisher:
    5 cleans AFAP, then next person goes, continue until everyone finishes 30cleans