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.

  • ''Weakness'' Workout

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

  • 15-12-9 Workout

    15-12-9 for time:

    Power clean (60/40kg)
    T2B
    HSPU

  • Tuesday July 1st Workout

    Strength / Skill:
    3x10 Strict Press

    WOD - For Time:
    500M Row
    400M Run
    300M Farmer Carry
    200M XPO Sled Push
    100 Double Unders (Mod: 250 Singles)

    WOD Note: Posting time is optional. Work through movements as quickly as you can.

    Post-WOD:
    3x15 GHD Sit Ups

  • 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)

  • Competition Strength

    A.
    Five sets of:
    Front Squat x 2 reps
    Rest as needed

    Loads per set (by %): 65, 75, 85, 90, 90+

  • Easy 5.3 Workout

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

  • 130524 Strength

    For time- 2 rounds of-
    50 Sit ups
    40 HRPU
    30 KB Sumo Deadlift High pull
    20 Pull ups
    10 HSPU

    20 Double unders between every element

  • Back squat Strength

    5x10 @40%

  • Strength Strength

    • 1-1-1-2-2-2-2 of:
    BB Bench Press (0:01 pause)
    1 @ 8 RPE (-5% Load Drop)
    80% 1RM 1 rep
    85% 1RM 1 rep
    90% 1RM 1 rep
    95% of 1 @ 8 RPE 2-2-2-2 reps
    Pause @ on chest