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

  • Hangtime Workout

    Pre-WOD:
    - 5X5 Front Squats

    WOD - 5RFT:
    - 7 HSPU
    -14 Hang Cleans (#105/65)
    -21 Air Squats (over a medicine ball)

    Post:
    5 x 50 meters Heavy Farmer's Carry

    Solid workout program! Will be feeling it post
    Thanksgiving break.

  • Shoot Workout

    Pre-WOD:
    Work up to a heavy complex of the following movements:
    - 1 Snatch Grip Dead Lift
    - 1 Hang Snatch

    WOD - For Time:
    15-12-9
    - DL (#225/185)
    - Shoot Thru's

    Post-WOD:
    - 3x1 Minute Weighted Plank
    - 1 minute Pigeon Stretch each side

  • Valakyykkyjuttuja Workout

    Superkids

    4 kierrosta aikaa vastaan

    8 m vala-askelkyykky
    8 hollowtaitto jalat pallon päällä
    8 valakyykky
    1 min tauko

    Ninjat

    4 kierrosta aikaa vastaan

    16 m vala-askelkyykky
    12 hollowtaitto jalat pallon päällä
    10 valakyykkyä
    1 min tauko

  • SizzleLean Workout

    Pre-WOD:
    7x3 Back Squat

    WOD - For Time:
    21-18-15-12-9-6-3
    - KB Swing (35#,53#)
    - Goblet Squats

    Post WOD:
    - 400M Farmer's Carry; As Heavy As Possible.

    Post-Post WOD:
    - 45 Good Mornings (45#)

  • Death Thrusters Workout

    Warm Up

    Pre-WOD:
    Work up to a heavy rep
    - Power Clean, Squat Clean and STO
    Hands stay on the bar; touch and go and immediately into STO after the Squat Clean.

    WOD - "Death by Thrusters":
    - 1 Thruster (105#, 75#)
    - 4 Burpees
    - 2 Thrusters
    - 4 Burpees
    - 3 Thrusters
    - 4 Burpees ... etc.
    Completed OMEM until you cannot complete the designated reps of thrusters and burpees within the 1 minute.

    Post-WOD:
    - 50 weighted sit ups
    - 50 unweighted sit ups

    Got to round of 8 and died quickly! :)

  • LEGend Workout

    Warm Up

    Pre-WOD:
    - Workup to a heavy Snatch
    - 15 Strict Pull Ups
    Work between completing the strict pullups and working on snatch technique and weight.

    WOD - 20min AMRAP:
    - 50 Wall Balls (20#,14#)
    - 40 Walking Lunges
    - 30 Sit Ups
    - 20 Shoot Throughs
    - 10 Dumbbell Squat Cleans
    Work down and backup the WOD ladder. For example, 50-40-30-20-10 ... 20-30-40-50 ... 40-30-20-10 ... etc., until 20min time cap.

    Timed out back at Wall Balls, got down ladder and back up to 20 reps into Wall Balls. Legs smoked! Good to do pull ups as well. Set of 5 then set of 10 strict ... at least something I am somewhat good at!

  • Gwen Workout

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

    WOD - 15 minute cap:
    - Unbroken sets of Clean & Jerks
    15-12-9
    - As heavy as possible

    Post WOD - 3 Rounds For Time:
    - 15 Clapping Push Ups
    - 30 DU

    Right rope, don't know what happened, but FINALLY able to string together DUs, 20+ consecutive. Something just clicked ... so, we'll see next workout if it sticks. 115# on all rounds of Clean and Jerk unbroken. Sucked on Clapping Push Ups, my arms were toast to even do normal pushups at one point. Regardless ... progress.

  • Heavy Front Workout

    Warm Up

    Pre-WOD:
    5x5 Front Squat

    WOD - For Time:
    - 50 DU, 10 Front Squats, 5 STO (185#,115#)
    - 40 DU, 8 Front Squats, 4 STO
    - 30 DU, 6 Front Squats, 3 STO
    - 20 DU, 4 Front Squats, 2 STO
    - 10 DU, 2 Front Squats, 1 STO

  • Barbarian Workout

    Pre-WOD:
    - 2 Cleans and 1 Jerk as heavy as possible

    WOD - For Time (20 minute cap):
    - 1K Row or Run
    - 50 Hang Cleans (#135/95)
    - 75 Push Ups
    - 100 Ab Mat Sit Ups

  • Treat Workout

    Pre-WOD:
    -Work up to a heavy snatch plus 2 overhead squats

    WOD - For Time:
    -50 Box Jumps
    -40 KB Swings (#53/35)
    -30 O/H Squats (#95/65)
    -20 Burpees
    -10 Man Makers (#45/25)