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

  • EMOM 10min, 3 Power Cleans Strength

    EMOM 10min, 3 Power Cleans (65-85% of 1RM Clean

  • Tuesday 24th November 2015 Workout

    WOD

    AMRAP 5 min
    5 front Squat
    10 pullups

    1min rest

    AMRAP 5 min
    5 power clean
    10 bar over burpees

    Post reps and weights used

  • 3x3 Thrusters Strength

    3x3 Heavy Thrusters

  • 3-5 rounds: Rope and Headstand Workout

    3-5 rounds, not timed;
    90secs AMRAP Rope Climb
    3-5 x Headstand Straddle Press

    Record rope results and other details.

  • 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