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

  • "Dude, Where's My Bar?" Workout

    For Time:
    2,000 Meter Row
    150 Double Unders
    1 Mile Run
    150 Double Unders
    2,000 Meter Row

    *Score: Total Time
    *Time Cap: 40 Minutes 

  • OHS Smolov Base Cycle Strength

    10 x 3 (85%)

    Percentage from 1RM

  • Handstand Walk Workout

    10 Rounds For Time:
    30ft. Unbroken Handstand Walk

    Time Cap: 10 Minutes

  • Wednesday 8.6.22. Workout

    ACTIVE RECOVERY
    A) Breath work

    10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
    10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
    10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

    Full body prehab circuit
    3 rounds
    8 reverse snow angles with 1.25k plates
    8 e/side 90/90 to External Rotation
    8 e/side Elevated Ankle Lunge
    4-minute Row @ recovery pace

    3 rounds
    20 sec Banded Pass Throughs
    2wall walks
    10-20sec/side Single arm hang
    20m e/side Front rack + overhead carry
    4-minute Assault bike @ recovery pace (men under 52 rpm and women under 47 rpm)

  • Bodybuilding Workout

    3 RNDS of
    7 1 arm DB incline bench press e/s ( ahap )
    5 ring dips ( use weight if possible)
    7 bulgarian split squat e/s (2x 20/12kg)

  • Wall and Ball Workout

    For quality
    3 - 4 rounds
    A. 4 Wall climb
    B. 8 Wall ball
    C. 12 Dead Bug with medicine ball

  • Kinda strong person Workout

    EMOM 45
    1) 1-5 ring MU
    2) 8 fat bar OH walking lunge 49/39kg
    3) 4 sand bag over shoulder 60/45kg
    4) 1 minute of shuttle run
    5) rest

  • EMOM 16 Workout

    1. Db snatch (50/35 lbs) max reps
    2. V-up max reps
    3. Lateral box (24’/20’) step over (50/35 lbs) max reps
    4. Rest

    Result is the total reps done.

  • Pause front squat Strength

    4x8 pause front squat
    3 s in the bottom

  • Endurance WOD Workout

    3 rounds for time:
    1,2 km hill trail run or 2000/1500 m row
    40-30-20 med ball cleans 9/6 kg
    20-15-10 HSPU