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

  • WOD "MERY LIGHT" 28092016 Workout

    AMRAP 40 seconds ON / 20 seconds OFF, 40 min of:
    - Medball sit-ups 9/6 kgs.
    - HSPU.
    - DU.
    - Deadlift hold @ 60/40 kgs.
    - Running indoor.
    - Pull-ups.
    - Wall ball 12/9/6kgs.
    - Toes to bar.
    - Kb clean & Jerk 24/16 kgs.
    - Front rack walking lunges 60/40 kgs.

  • Confusius Workout

    36min AMRAP
    For each set:
    -60sec ON
    -30sec OFF

    1st set)
    -ROW 10/7 kcal
    -10 box jump

    2nd set)
    -8 shuttle run (10m each)
    -12 russian twist

  • BRO-CHALLENGE // SEPTEMBER 2016 // Tommy Workout

    FOR TIME

    • 1km Run
    • 100 Double unders
    • 100 Wallball cleans
    • 100 Double unders
    • 1km Run

    TIMES TO BEAT
    Beginner athlete: 33min 6sec
    Average athlete: 27min 35sec
    Advanced athlete: 22min 4sec
    Elite athlete: 16min 33sec
    Regional athlete: 14min 21sec

  • Running Fran Workout

    FOR TIME

    Use at 40kg bar for the thrusters

  • Wod 16092016 Workout

    AMRAP 6 Stations x 3 exercises:
    (5 min per station & 90 seconds each exercise & 2 min rest between stations).
    1st Station:
    - Cal row.
    - Medball sit-ups 9/6 kgs.
    - Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
    2 min rest.
    2nd station:
    - Rope climb.
    - Wall climb.
    - V-ups.
    2 min rest.
    3rd station.
    - Wall ball shots 12/9/6 kgs.
    - Medball back circles 12/9/6 kgs.
    - Medball Russian twists.
    2 min rest.
    4th station:
    - Toes to bar.
    - HSPU.
    - Bar skin the cat.
    2 min rest.
    5th station:
    - Box jumps 24"/20".
    - 1 hand Kb Clean & Press 24/16 kgs.
    - Hollow rocks.
    2 min rest.
    6th station:
    - Pistols.
    - Farmer walk 2×32/2×24 kgs.
    - GHD Back extensions.

  • Back squat 5-3-1 Strength

    Back squat movement of 5 reps, 3 reps, 1 rep at increasing percentages of 1RM

  • kettlebells 4 kids Workout

    AMRAP 9
    9 Kettlebell Swings (53/35)
    9 Burpees
    9 Kettlebell Swings (53/35)
    9 Box Jumps (24/20)

  • DVB Workout

    For time:
    Run 1 mile with a 20-lb. medicine ball
    Then, 8 rounds of:
    10 wall-ball shots
    1 rope ascent
    Run 800 meters with a 20-lb. MB
    Then, 4 rounds of:
    10 wall-ball shots
    1 rope ascent
    Run 400 meters with a 20-lb. MB
    Then, 2 rounds of:
    10 wall-ball shots
    1 rope ascent

  • SEPT 8 Workout

    A) 2 ROUNDS
    RUN 400M
    25 KBS WITH LIGHT KB

    B) 5 SETS OF 5
    2 SEC PAUSE OVERHEAD SQUAT
    KEEP IT LIGHT, WORK ON BOTTOM POSITION

    C) MIN 1 MAX KB SQUAT SNATCH 45#
    MIN 2 MAX BURPEE BOX JUMP
    MIN 3 MAX DEADLIFT 135
    MIN 4 REST
    REPEAT THIS 4 TIMES ADDING 20# TO DEADLIFT EACH ROUND

  • AUG 30 Workout

    A) 2 RFT
    20 CAL ROW
    20 SITUPS
    20 LUNGES

    B) DEADLIFT
    50%X10 REPS
    60%X8REPS
    70%X6 REPS
    80%X4 REPS

    C) 21-15-9-9-15-21
    PULLUPS
    BOX JUMPS