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

  • 1/6/21 Workout

    Warm up(10)
    3rds
    20 jax
    5 push ups
    20 mountain climbers
    5 squats

    WRK(25)
    200m run + 100m farmers carry x8

    Finisher
    30 kneeling crunch
    1:00 butterfly stretch

  • 12/23/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    WRK(30)
    5 giant sets
    10 hammer curls
    10 upright row
    10 tricep kickbacks
    10 straight leg deadlift
    100m farmer's carry
    rest no more than 2:00 between rounds

  • 1/5/21 Workout

    Warm up(10)
    3rds
    20 jax
    5 push ups
    20 mountain climbers
    5 squats

    WRK(25)
    WRK 3:30 REST 1:30 x5
    50 heavy jump rope or jump rope
    5 dumbbell strict press
    (four sec hold at the top, four sec down)
    5 v-ups

    Finisher
    1:00 plank
    1:00 samson stretch

  • 1/4/21 Workout

    Warm up(10)
    3rds
    20 jax
    5 push ups(4-2-4-2) tempo
    20 mountain climbers
    5 squats(4-2-4-2)

    tempo=
    4 seconds down
    2 second hold
    4 seconds up
    2 seconds hold

    WRK(21)
    WRK 9:00 REST 3:00 WRK 9:00
    4 db/kettlebell swings(choose load)
    8 burpees
    4 goblet squats(4-2-4-2) tempo
    8 plank tap(2 count)

    Finisher
    60 slow bikes
    10 arm circles foward and backwards
    1:00 quad stretch

  • 12/30/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    RCVR(30)
    walk, jog, bike, stretch

    Finisher
    1:00 min pigeon per side

  • 12/31/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(24)
    WRK 5:00 REST 1:00 x4
    3 ring row or db upright row(tempo 2-2-2-2)
    two seconds up-two seconds hold at top-two seconds down-two seconds hold at bottom
    6 kettlebell/dumbbell straight leg deadlift
    12 sit ups
    24 plyo jumps

    Finisher
    50 round the world
    1:00 hamstring stretch

  • 12/29/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(30)
    WRK 3:00 REST 2:00 x6
    :30 alternating db shoulder press
    :30 5 yard shuttle runs(back and forth touching down)
    :30 renegade row(push up+row+push up+row)
    :30 step ups
    :30 walk outs
    :30 airballs(squat w/medball toss above head)
    Complete movements consecutively
    rest two minutes after each round

    Finisher
    50 oblique crunch
    1:00 samson

  • 12/28/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(25)
    WRK 10:00-REST 5:00-WRK 10:00
    5 half burpees(from floor up)
    10 kettlebell swings
    20 squat jax
    10 kettlebell single arm rows per side
    5 v-ups

    Finisher
    50 russian twist
    1:00 butterfly stretch

  • 12/25/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    RCVR(30)
    walk, hog, bike, stretch or rest

    Finisher
    1:00 plank
    1:00 butterfly stretch

  • 10-JAN-21 Workout

    3 Rounds
    Push-ups x12
    Deadlifts x8
    Shrugs x10
    Push Press x 8

    -Into-

    3 Rounds
    1:00min run
    15 sit ups
    Burpees x10
    10 knee ticks
    Squat jumps x10
    Plank med ball rolls x20
    (1 min rest)