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

  • Squat EMOM 15min Strength

    15 min EMOM
    1 back squat, use 60% of your max except if your max is over 100kg, then cut 40kg of your max and use that :).

  • Fitness/Performance Workout

    A.
    Against a 4-minute running clock, perform the following for max reps:
    Run 600 Meters
    Push-Ups x Max Reps

    Rest exactly 4 minutes, and then . . .

    B.
    Complete as many rounds and reps as possible in 4 Minutes of:
    10 Box Jumps (24″/20″)
    10 Pull-Ups

    Rest exactly 4 minutes, and then . . .

    C.
    Complete as many rounds and reps as possible in 4 Minutes of:
    5 Burpees
    5 Thrusters (95/65 lbs)

    Rest exactly 4 minutes, and then . . .

    D.
    Complete as many rounds and reps as possible in 4 Minutes of:
    30 Double-Unders
    10 Toes to Bar

  • Performance Workout

    A.
    Four sets of:
    Push Press x 4-6 reps @ 11X1
    Rest 90 seconds
    Dumbbell Walking Lunge x 20 steps
    Rest 90 seconds

    B.
    Five rounds for time of:
    Run 400 Meters
    Unbroken Pull-Ups x Max Reps

    Post to comments both your time and number of pull-ups achieved.

  • VOIMA/TEKNIIKKA Strength

    Lisäpainoleuka

    4 x 6 (80-85 %)

  • Thursday Countdown Workout

    30 DB Thruster
    30 TRX Side Knee Tuck (the Gavin special- left foot through both loops, right foot just above the handles; tuck both knees towards right shoulder)
    30sec DB overhead lockout hold (stack shoulders + brace core)
    30 Tuck Jumps

    20/20/20sec/20
    10/10/10sec/10

    *knee tucks are total, not per side

    12min cap

    18min

  • Battle Sprints Workout

    Sprintervals with a twist

    Round 1:
    0.04miles
    8 battle rope slams

    Round 2:
    0.06
    10 battle rope slams

    Round 3:
    0.08
    12

    Round 4:
    0.10
    14

    If time permits:
    0.12
    16

    18mins

  • Fitness Workout

    A.
    Bench press 5 x 5 (Find your max 5)

    B.
    Four rounds for quality

    Ring row max reps 30s
    Rest 15s
    Plank hold 30s
    Rest 15s

    C.
    In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

    9 Burpee
    9 Kettlebell Goblet Squats

  • VOIMA/TEKNIIKKA Strength

    Lisäpainoleuka

    3 x 7 (75-85%)

  • Double KB Clean and Jerk FORM Workout

    clean practice
    jerk practice
    Put them together

    8 minutes

  • Fitness/Performance Workout

    A.
    Every two minutes, for 6 minutes (3 sets):
    Dumbbell Walking Lunge x 20 steps @ 10X0

    Go heavy the final steps should not be performed without struggle.

    B.
    Complete as many rounds and reps as possible in 5 minutes of:
    20 Double-Unders
    10 Air Squats

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Dumbbell Man-Makers
    10 Box Jumps (24″/20″)

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Toes to Bar
    10 Push-Ups