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

  • Extra Credit 08-10-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    :30/:30 Half Pigeon or Figure 4 Stretch
    15 Glute Bridge-Ups
    1:00 Glute Bridge Hold
    -Rest as Needed b/t Sets-

  • WOD 07/10/23 Workout

  • Pull-up with extra weight Strength

    Pull-up with extra weight

  • Conditioning Workout

    In teams of 2

    AMRAP 12 mins
    Partner A:
    32 double unders / 48 single unders
    16 air squats
    8 burpees

    Partner B:
    20/17 calories row/ski/bike

    Switch when both partners finished.
    Goal: 8 total rounds

    -rest 3 mins before part B)-

    AMRAP 12 mins
    Partner A:
    16 USA swing@24/16 kg
    8 toes to bar
    4 wall walks

    Partner B:
    10x10m shuttle run

    Switch when both partners finished.
    Goal: 8 total rounds

  • OPTiONAL EASY ENDURANCE Workout

    WARM UP
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 40
    1) bike
    2) 1-3 rope climb
    3) bike
    4) 20-40m farmer carry
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Main site Monday 231009 Workout

    For time

    Then,

    • 200-ft overhead walking lunge

    ♀ 25-lb plate ♂ 45-lb plate

  • 10.10.2023 5 Intervals Workout

    5 Intervals

    In a 5-minute window
    30/24 (cal) Row*
    +
    AMRAP in the remaining time of:
    15-10-5 Thrusters @ 35/25kg
    15-10-5 Toes-to-bars
    60-45-30 Double-unders
    +
    Max burpees in any remaining time

    Rest 5 Minutes

    In a 5-minute window

    30/24 (cal) Echo Bike
    +
    AMRAP in the remaining time of:
    15-10-5 Power snatches @ 35/25kg
    10m Overhead walking lunges
    15-10-5 Box jumps, 24/20″
    +
    Max burpees in any remaining time

    Rest 5 Minutes

    5-minute AMRAP
    250m Row
    10 Burpees
    20/15 (cal) Air bike
    10 Burpees

    Rest 5 Minutes

    In a 5-minute window

    30/24 (cal) Echo Bike
    +
    AMRAP in the remaining time of:
    15-10-5 Power snatches @ 35/25kg
    10m Overhead walking lunges
    15-10-5 Box jumps, 24/20″
    +
    Max burpees in any remaining time

    Rest 5 Minutes

    In a 5-minute window
    30/24 (cal) Row*
    +
    AMRAP in the remaining time of:
    15-10-5 Thrusters @ 35/25kg
    15-10-5 Toes-to-bars
    60-45-30 Double-unders
    +
    Max burpees in any remaining time

    • Go hard on the machine buy-in, then steady pace through the rest of the interval

  • Main site 231006 Workout

    21-15-9 reps, for time of:

    At the top of each burpee, make contact with a target that is 3 inches above your reach.

    ♀ 75 lb ♂ 115 lb

  • 6.10.2023 HR Zone 1-2 70-90 Minutes Workout

    HR Zone 1-2 70-90 Minutes

    Every 12 minutes 1-2 minutes :

    Handstand Walk Skills

  • Deep Clean 🧹 Workout

    Every 3:00 min for 6 sets (18 min):

    15 cal echo bike
    5 squat cleans

    Q7AV