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

  • "Jyri" Workout

    For 30 minutes. In the teams of two share the reps. One works, one rest.Complete as many reps as possible.
    50 cal row
    50 wall balls
    50 sit ups
    50 cal ski
    rest 3 min

    cash out: 50 partner burpees for Jyri (both do 25 but with a clap)

  • Performance Workout

    A.
    Every two minutes, for 20 minutes (10 sets) of:
    Clean & Jerk x 1.1
    (rest 10 seconds between singles)

    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

    B.
    Four rounds for time of:
    10 Ground to Overhead (135/95 lbs)
    40 Double unders or Lateral jumps over bar

  • Fitness/Performance Workout

    In teams of 5, complete 3 sets each of:
    30 Calorie Row
    30 Burpees
    30 Sit-Ups
    30 Wall Ball Shots

    Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

  • Fitness Workout

    A.
    Four sets of:
    Overhead Squat x 6-8 reps
    Rest 45 seconds
    Strict Pull-Ups x 3-5 reps @ 3110
    (add weight if possible)
    Rest 45 seconds
    Plank from Elbows x 45-60 seconds
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 7 minutes of:
    40 Kettlebell Swings
    30 Push Press
    20 Box Jumps or Step-Ups

    C.
    For time:
    500 Meter Row

  • The Grinch who stole Fitness - WEST Workout

    Prepare for a pyramid of preposterous proportions. :)
    1. Ski for CAL
    2. Side V-Sit crunch
    3. Push-ups
    4. KB Goblet Squat
    5. Box Jump
    6. DB Shoulder Press
    7. TRX Candlestick Crunch
    8. DB Thrusters
    9. DB Scissor Lunge
    10. Overhead DB Split Press
    11.
    12. TRX Burpees L,R

  • Performance Workout

    A.
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 2 reps
    Rest 2-3 minutes

    Build to today’s heavy 2 or 3-RM.

    B.
    In teams of two, alternate full rounds and complete 5 each of:
    20 Kettlebell Swings (32/24 kg)
    20 Hand-Release Push-Ups

  • Strength 48/2015 Workout

    3 Rounds of:
    10 Thrusters 60/40kg
    12 C2B Pullups

  • Performance Workout

    A.
    Take 20 minutes to build to today’s heavy Jerk

    B.
    In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
    3 Power Cleans (135/95 lbs)
    6 Shoulder to Overhead (135/95 lbs)
    9 Push-Ups

  • Assaultbike Workout

    Cooldown,intervalls or someting else.

  • Performance Workout

    A.
    Six sets of:
    Back Squat
    Set 1 – 3 reps @ 75-80%
    Set 2 – 2 reps @ 80-85%
    Set 3 – 1 rep @ 85-90%
    Set 4 – 3 reps @ 80-85%
    Set 5 – 2 reps @ 85-90%
    Set 6 – 1 rep @ 90-95%
    Rest 3-4 minutes between sets

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Toes to Bar
    10 Kettlebell Swings (24/16 kg)
    10 Wall Ball Shots (20/12 lbs)