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

  • Weightlifting - C&J & Mobility Workout

    How did it go?

  • Open 18.5 Workout

    Complete as many reps as possible in 7 minutes of:
    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    Men use 100 lb. Women use 65lb.

  • Double couplets Workout

    Metcon (time)

    For time:
    21-15-9 reps of
    Calories row
    Burpees over rower
    (cap 6:00)
    Rest 2 minutes
    For time:
    21-15-9 reps of
    Calories bike
    Weighted box step-overs.
    (cap 6:00)

    M: 24” & 15kg DB’s
    N: 20” & 10kg DB’s

    Accessory:

    3-5 rounds of:
    20 Banded hip raise
    10/10 1-leg deadlift - light/moderate
    30-60s Wall squat hold

    Rest as needed.

  • SDHP, Front squats & Bar over burpees Workout

    "Metcon (time)

    6 Rounds for time of:
    5 SDHP 60/40kg
    7 Front squats 60/40kg
    9 Bar over burpees

    Timecap: 10 minutes"
    _

    "Pienimuotoinen sprinttiharjoitus.

    Tässä harjoituksessa haastetaan voimakestävyyttä sekä maksimaalista kestävyyttä isolla kädellä. Tavoite on mennä aikaa vastaan.

    Tankoliikkeiden pitäisi olla selkeästi raskaamman puoleisia, mutta sellaisia, että ne etenevät sutjakkaan tahtiin. Samaten myöskään burpeet eivät saisi kauheasti sakkailla vaan koko harjoitusta heijastaa nopea sykähtäminen.

    Hyvä suoritus näyttää siltä, että liikemekaniikka säilyy vakiona koko harjoituksen ajan, mutta hapotus pitäisi olla tosi kova"

  • Fight Gone Bad -progression Workout

    Fight Gone Bad progression 3/3

    Metcon (quality)

    With running clock 4 rounds (20 minutes) of :40s Work / :20 Rest:
    Wallball shots 20/14lb
    SDHP 35/25kg
    Box jumps 24/20”
    Push press 35/25kg
    Calories row

    *Focus on good steady pace.

    Accessory (optional):

    3 Rounds of:
    20-30s Ring dip bottom hold
    30-60s Rest
    20-30s Chin up hold
    30-60s Rest
    14-20 Shoulder taps in HS hold.

    Rest as needed between rounds.

  • 24.7.2022 "Painstorm XII" Workout

    "Painstorm XII"

    For Time

    400 meter Run
    50 Back Squats
    50 Front Squats
    50 Overhead Squats
    400 meter Run
    50 Shoulder Presses
    50 Push Presses
    50 Push Jerks
    400 meter Run
    50 Hang Power Cleans
    50 Hang Power Snatches
    400 meter Run

    M: 20kg W:15kg

    TC 32

  • WOD Workout

    "Randy"

    For time :
    75 Power Snatch @34/25kg

  • Strength 12-05-2023 Strength

    Deadlift
    1x5 @65%
    1x5 @75%
    1x5+ @85%

    • Last set is an AMRAP set. RPE 7 there
    • - Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    • Week 2 of 6

  • Front squat 2x20x55% Strength

    Front squat 2x20x55%

  • Engine Strength Strength

    Clean singles
    5x1
    Build up to something heavy, make sure it's a squat clean