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

  • Saturday Madness Workout

    AMRAP 35:00

    With a partner:
    800m ski/800m Row/1600m bike erg (split this evenly)
    then each partner does a full round of;
    21 Double Unders
    15 Burpees
    9 Thrusters @43/30kg
    Goal: 4+ full rounds

    RX+: 52.5/35kg and 3 Ring Muscle-Up after the thrusters.

  • Блок закачки Workout

    4 серии, каждые 3 минуты
    *5 подтягиваний с диском 5 кг м/д стоп@1110
    *тыльное сгибание голенстопа 5.5.5

  • WOD Workout

    AMRAP 12:00
    100 Double Unders
    50 Push Press @43/30kg
    25 Burpee Pull-ups

    Burpee pull-ups do NOT need to be dead hang more of a jumping pull-up

    Extra:
    Low Angle Banded Facepull: 4 x 25. Rest 60s.

  • Extra Credit 03-03-2021 Workout

    Upper-back Triset: 3 x 10 each - pass thru + facepull-apart + pull-apart = 1 set. Rest 60s.
    +
    Resisted Nasal Breathing: 15 breaths.
    +
    - World's Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    For time;
    15-12-9 Devil's Press @22,5/15kg
    21-15-9 DB Front Squat

    Goal: Hard effort today.
    Rx+: 7.5m HS Walk at the end of each round
    Timecap: 12 mins

    Extra:
    Banded Pull-throughs: 4 x 15. Rest 60s.

  • Strength Workout

    A)
    Close Grip C2B Chin-up
    10-8-6-4-2+. Rest 90s.
    – Goal: Build to a heavy 2+ (AMRAP) set. Improve on last week
    – Options: add weight, bodyweight or assisted reps

    B)
    DB Floor Press (pronated grip)
    3 x 8-10. Rest 60s.

  • WOD Workout

    For time
    50 cal row (sub 35 cal bike)
    40 AKBS 53/35
    30 push jerks 135/95
    40 AKBS
    50 cal row

  • 10*1:1 складки, прыжки на тумбу, берпи Workout

    10*1:1
    *10 Складок (гимнастических)
    *5 прыжков со сшагиванием
    *5 берпи
    стараться идти в районе 20 ПВМ. продолжать с места остановки

  • Monday Accessory Work Workout

    3 rounds
    5 high box jumps to 60-75cm
    10+10 single leg RDL @10-15kg
    15 banded hip bridges
    rest 1.5-2 min bwn sets

  • амрап12. мячи, отжимания, махи Workout

    .АМРАП 12
    *8-15 бросков мяча
    *8-15 отжиманий
    *8-15 махов гирей
    Переходить от снаряда к снаряду при первых признаках
    усталости