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

  • “Fins Out” Workout

    4 Rounds:
    10 Close Grip Pushups
    15 DB Bent Over Rows, each 20/10
    20 Strict Presses (empty barbell)
    25 Banded Pull Aparts
    30 Sit-Ups
    Rest as needed between rounds
    Post scores to comments.

  • Overwhelm Workout

    Pre-WOD:
    -1 Rep Squat Snatch every 30 seconds for 15 minutes

    WOD:
    -30 Reps for time: Squat Clean to Overhead (155/115)

    Post:
    -Tabata Situps-100 reps in as few sets as possible

    65# for Squat Snatch movement. #95 for Squat Clean to Overhead.

  • Raakatyöntö 5x2+2 Strength

    @60-75% työnnöstä

  • PARTNER WOD 280215 Workout

    For Time :

    ▼ 800 m Run with Kettlebell ▼
    ▲ Cal Row ▲

    Time Run - Cal Row = Final time

  • KB upright press Strength

    3 x 8 / 8
    AHAFA

  • All Out part 1. Workout

    5 rounds
    Work time: 10 sec
    Rest time: 50 sec

    A. Kettlebell swing (heavy)
    B. Row over burpee
    C. Row cal

  • Tempausyhdistelmä Strength

    6 x Tempausveto + tempaus riipusta + valakyykky

  • Rintatankoon pito Workout

    3 x max aika rinta tankoon pito
    Tavoite joka kerralla saada 60 sek.

  • MONDAY 131125 Strength

    Resting 60 seconds between sets:

    Bench press 2-2-2-2-2-2-2-2-2-2

  • TTP Strength week 5 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Strength
    A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
    50 50 50 kg

    B. Alternate between B1 and B2 (1 set of each for 4 rounds)
    B1. Strict press, rest 1 minute before B2
    3 x 6 @ 78-82%
    1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
    B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
    1 x 10 40
    1 x 8 42,5
    1 x 6 45
    1 x 8 45 kg

    C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
    C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
    16 16 20 kg
    C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
    C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
    25 20 20 lbs

    1. Conditioning A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

    A1. 5 rounds on Assault bike OR rower of:
    30s @ RPE 4
    20s @ RPE 6
    10s @ RPE 9
    RPE 4 = “moderate”
    RPE 6 = “Moderately hard”
    RPE 9 = “Very, very hard”
    Total calories: 51 48 cal

    REST 2 Minutes before A2

    A2. 5 minute AMRAP of:
    12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
    8 burpee box jump overs, 24/20″
    4 bar muscle ups > 6 C2B
    Results: 1 + 5 C2B 1 + 3 C2B

    REST 2 minutes before repeating A1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow