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

  • "Oh, you're sore from working out? BUT DID YOU DIE???" Workout

    FIND SOME SPACE BRO

    Cat Cow
    Tspine ROT
    Beast wave unload X 4
    Inchworm X 5
    Sprawl X 6
    Groiners X 7
    Rev Lunge X 8
    Hollow Rocks X 10
    12mins

    THE WORKOUT

    1) 10 Over the shoulder MBall Slams (35lbs or HVY-er)
    2) .05 Curve (FAST BRUH)
    3) Rack Weave (KB side 1 - MBalls - KB side 2)
    4) Farmer Carries (Box to Ski-ergs)
    5) 10 Burpees
    6) 150m Row

    FIREDRILL (10mins)
    35s ON : 12s tradition 2X at each station

    2 ppl at each station (*faster ppl on the machines 1st)
    AMRAP from you starting position
    *1 round = reaching your starting position after completing all exercises
    25mins

    AB FINISHER.... IF YOU'RE LUCKY :D

  • Muscle-ups and medball cleans (main site Wednesday 170726) Workout

    Complete as much as possible in 12 minutes of:

    Etc., adding one muscle-up and 5 med-ball cleans each round.
    Use a 20-lb. ball for both exercises.

  • Glute Bridge Dumbbell Bench Press Strength

    30X0; 6-8reps x 4 sets; rest 45sec

  • Tiukka MU + valakyykky Workout

    3 kierrosta

    3-5 tiukka MU (skaalaa polvet maahan)
    3-5 valakyykkyä, 75 %

  • Snatch Pull 4x3 Strength

    Snatch Pull, four sets of threes.

  • Fifth Wheel Workout

    “Fifth Wheel” Part #1
    In a 5:00 Window…
    7 Rounds of “The Chief” (115/80)
    Max Calorie Assault Bike in Time Remaining
    Rest 5:00
    “Fifth Wheel” Part #2
    In a 5:00 Window…
    6 Rounds of “The Chief” (135/95)
    Max Calorie Assault Bike in Time Remaining
    Rest 5:00
    “Fifth Wheel” Part #3
    In a 5:00 Window…
    5 Rounds of “The Chief” (155/105)
    Max Calorie Assault Bike in Time Remaining

  • CF PMK A 160717 Workout

    For time TC10

    10 Bar Muscle Up
    20 Clean & Jerk (100/70kg)
    20 calories Air Bike

    Rest 7 min (tc + 7 min)

    For time TC10

    10 Bar Muscle Up
    20 Clean & Jerk (80/60kg)
    30 calories Air Bike

    Rest 7 min (tc + 7 min)

    For time TC10

    10 Bar Muscle Up
    20 Clean & Jerk (60/40kg)
    40 calories Air Bike

  • Metcon W2D9 Workout

    4 Sets:

    Row 300m/250m
    10 Axel Bar Overhand Grip Deadlifts (substitute a traditional bar if needed but only use overhand grip with no hook)
    5 Strict Kettlebell Press
    5 Kettlebell Push Press
    20m Dumbbell Bear Crawl
    Rest 2mins between sets

    *Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken. You can increase loads with each set.

  • 5 rounds for time Workout

    5 rds for time:
    20/18 cal row
    12 double dumbell bench press ( use weights that you can go unbroken at least first two rds)
    12 t2b

  • 2-4 rounds Workout

    2-4x
    400m run
    20 wallball 30/20
    20 swing 32/24
    400m run
    30 Pull-up ( try to go unbroken, or max in two sets)

    Rest 3 min btw sets. TIME CAP for each intervall 8min