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

  • Partner WOD Workout

    AMRAP 28:00 with a partner:
    28 Box Jumps w. step down
    28 Toes to Bar
    800 Meter Run ( 4x200m relay )
    28 Burpees
    28 Sumo Deadlift High Pull @24/16kg

    • split as needed
    • goal: 3+ rounds

  • Extra Credit 18-06-2019 Workout

    Alternating DB Curls: 3 x 10 ea. Rest 60s.

  • 6/17/19 Workout

    Warm up(10)
    walking heel grab
    walking front kicks

    walking knee grab
    walking side lunge

    active samson
    active spiderman

    inchworm
    knuckle drags

    Mobility(5)
    1:00 samson per
    1:00 min front rack stretch

    Weightlifting(15)
    Week 5-back squat

    Fittrain(20)
    4rds
    35 jump rope-challenge up-double unders
    200m run
    25 db front squats 35/25-challenge up-60/45
    200m run
    15 db facing burpees

    Opt(12)
    1600m walk/run
    5x5 hollow rock
    4x2 front sq

    Finisher
    30 scap push ups
    1:00 min chest opener
    60 kneeling crunch
    1:00 min quad stretch per

  • WOD 17/06/19 Workout

    6 RFT

    400MT RUN

    9 HSPU

    12 C&J 50/40

  • Morning Intervals Workout

    6 x 3 min ON / 2 min OFF

    A. Teams of 3-4
    Relay style
    - 30m Sled Push
    - SkiErg
    - Rest

    B. Teams of 3-4
    Relay style
    - 30m Farmers Carry
    - Bike Erg
    - Rest

    C. Row

    45 sec ON / 15 sec OFF (Easy)
    30 sec ON / 30 sec OFF (Medium)
    15 sec ON / 45 sec OFF (Hard)

  • Row with Annie Workout

    "Row with Annie"

    For time of:

    500m soutu
    50x DU,50x sit-ups
    400m soutu
    40x DU,40x sit-ups
    300m soutu
    30x DU,30x sit-ups
    200m soutu
    20x DU,20x sit-ups
    100m soutu
    10x DU,10x sit-ups

    TC: 25 min

  • "Extra" Workout

    3 rds:
    16 Weighted Box steps
    12-16 Turkish Sit ups
    Rest 2min.

  • WOD Workout

    "5 Rounds for Time:
    10 P.Snatch @40/30kg
    10 T2B
    TC: 15'"

  • Gymnastic + mobility Workout

    Gymnastic + mobility

  • 13.7.2019 Workout

    AMRAP 10
    40 Du`s
    7/5 RMU