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

  • power Strength

    3x3 PC

  • Competition Workout

    A.
    Deadlift x 3 reps (with PERFECT posture and mechanics)
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM

  • 20151012 WoD#2 Workout

    "15-12-9
    Power Clean (60/40)
    Plate Push Up (20/10)
    ""40 doubles to start and after each set of Push-ups"""

  • Winter War Q3 Workout

    Winter War Q3

  • "DT" Workout

    WOD:
    "DT" - 5 Rounds For Time:
    - 12 Deadlifts (155/105 or scale)
    - 9 Hang Power Cleans
    - 6 Push Jerk

  • OPEX 8/11/2014 Workout

    "OPTathlon 6.0 weekend officially kicked off yesterday afternoon so it should be no surprise…..

    The Workout #14

    The OPTathlon – Please read the events page for complete details on each workout

    For Event 4 – The “Unknown Circuit”
    For time:
    21 PS (95/65#)
    9 burpees over bar (vertical torso)
    15 PC&J
    9 burpees over bar
    9 thrusters
    9 burpees over bar

    Notes:
    – Event Timing:
    Event 1 – Clean and jerk 1RM – 10 min time cap
    Rest 8-10 min
    Event 2 – Triple jump – 3 attempts
    Rest 2 min
    Event 3 –
    Row 500m
    Rest 90 sec in rower
    Row 500m
    -Best possible 1k score
    Rest 30-60 min
    Event 4 – The Unknown Circuit
    Rest 2-3 hours
    Event 5 – Reverse shot throw – 16/8# medball
    Event 6 – 3k Run

    – Be sure to read the official OPTathlon Handbook for all rules and movement standards
    – Post scores for as many events as completed to comments below
    – Good Luck!!!"

  • Ke tecniicca Strength

    Leukoja, T2b ja Hspu tekniikoita Kevyesti.

  • 4 rounds for time Workout

    21 Deadlifts (60/42.5)
    15 Box Jump Overs (60/50)
    9 Push Jerks (60/42.5)

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1-2 min v-sit strech
    1+1 min tricep streching

  • 5 - 3 - Fuel: Press Week 3 Strength

    Time to build to your max

    Set 1 warm up x 8 ss w/ mobility
    Set 2 warm up x 5 ss w/ mobility

    Set 3 work set x 4 - 3
    Set 4 work set x 2 - 3
    Set 5 work set x 1

    ss w/

    3.5 min work sets