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

  • 1/7/21 Workout

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

    WRK(25)
    WRK 10:00 REST 4:00 WRK 10:00
    8 reverse lunge w/curl
    16 alternating sit ups
    24 dumbbell hopovers
    16 russian twist(2ct)
    8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

    Finisher
    15 arm circles forward
    15 arm circles backward
    1:00 butterfly stretch

  • 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