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

  • 01OKT2015 Workout

    Complete in 4′
    400m Run
    15 Thrusters 60/40kg
    AMRAP Toes 2 Bar

    -Rest 3′

    Complete in 4′
    400m Run
    20 Thrusters 50/35kg
    AMRAP Knees 2 Elbows

    -Rest 3′

    Complete in 4′
    400m Run
    25 Thrusters 40/30kg
    AMRAP Pull Ups

  • Gymnastics Workout

    Unbroken Muscle ups:
    x1-2-3-4-5-6-7

  • Skill Focus Workout

    Focus:

    Mobility focus and work on form for swings (hip pop), box jumps (resting at top and rebounding from floor), and T2B work and progression

    5 Rounds for Reps (30 total Minutes)

    1 Minute @ each station w/ no rest b/w stations

    -Box Jumps 24/20

    -KB Swings 55/35

    -Wall Balls 20/14

    -Abmat Situps

    -T2B

    -Rest

  • Row Workout

    Total 30min
    Row for 30 min, easy pace, HR < 150 bpm
    Result: 6250m, 2.24.3/500m
    Avg HR 133

  • Strength WOD 150928 - PU+DL Strength

    #Strength | 10-5-3-1-3-5-10 reps of:

    • strict pull-up/chin-up
    • BB deadlift

    #MetCon | 10’ AMRAP of:

    • 12 KB overhead swings (16/8 kg)
    • 36 single unders

  • 'Combined Jump' OPEX 27/09/2014 Workout

    http://opexfit.com/september-27-2014/

    “Combined Jump”

    10 minutes to establish 3 max distance broad jumps
    Rest 1 min
    10 minutes to establish 3 AMRAP sets of DU’s unbroken

    Notes:
    – Watch the video for how to set up for jump and score the attempts
    – Score for jumps is in cms
    – Double under score is sum of best 3 unbroken sets
    – Total store is combined score of 3 jumps + 3 double under sets
    – Post scores to comments below. Good Luck!!

  • "Amanda" Workout

    For time:
    9-7-5
    Muscle up
    Squat Snatch (135)

  • AT THE END... Workout

    AFAP
    800m run
    50 squats40 sit ups
    30 push ups
    20 power cleans @40/25
    10 lunges in rack position @40/25
    800m run

  • MISTERY Workout

    ....MISTERY DAY ...

  • 25mins: Row and Burpees Workout

    In 25mins;

    5km Row
    Burpees for the remaining time.

    • Score is total burpees.

    Record row time and details and score.