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

  • Unbroken Pull-Ups, Squats Workout

    Pre WOD:
    - Cycling 10 minutes

    WOD: As many reps as possible in 5 rounds. Stop when the set is broken.
    - 14, 20
    - 10, 20
    - 4, 14
    - 5, 20
    - 5, 20

    Post WOD:
    - Cycling 10 minutes
    - 3 rounds of 10 KB Swing, 5*2 KB 1RM Swing

    Wasn't happy with my performance today. Should have done many more reps but some days...

  • Cindy Workout

    WOD: As many rounds as possible of
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Squats

    I've had a hellish week and totally lost my killer instinct after about 10 rounds. The good news though is that I performed all sets near perfect. Most of it was unbroken and I am particularly proud of the pull ups. I actually lifted myself from hanging every time and never broke a set.

  • 21-15-9 KB 1RM Snatch Workout

    WOD:
    - 2*21+2*15+2*9 KB 1RM Snatch (53lbs/24kg)

    I managed to lower my time even more but I wasn't at all happy with form today. I actually strained my back a little because my knee was hurting from the run.

  • Krazy Kangaroo Workout

    WOD:
    - 500 Rope Skips
    - 2x8 Turkish Getup (RX = 16kg)
    - 2x10 KB 1RM Snatch (RX = 20kg)
    - 500 Rope Skips
    - 50 Knees 2 Elbow
    - 50 Back Extensions

    Post WOD:
    - 10 min Cycling

    I lost interest in the time after failing the get ups with left hand so I didn't catch it. Let's say 20 minutes

  • Back and Shoots Workout

    Back Squats: 1/10;1/15;1/20

    WOD: For Time
    30 HSPU
    30 Shoot Through
    30 T2B

    On Back Squats I went:
    - 300 lbs x 1
    - 225 lbs x 10
    - 305 lbs x 1
    - 225 lbs x 15
    - 315 lbs x 1
    - 185 lbs x 20

  • 75 KB Snatch Workout

    Cycling 15 minutes

    WOD
    - 75 KB Snatch (2x12 kg/2x26 lbs)

    Still sick so I am taking it easy but I refuse to not workout at all. Sitting at home feeling sorry for myself is NOT going to help me get well right?

    Video isn't me working out but I like her snatches, I did doubles though because Emma wanted the 16KG for her swings and I was sick anyways.

  • Shocking Shoulders Workout

    As many reps as possible in 5 rounds of:

    This was a real killer shoulders got forked after the second round and the squats just totally killed me and just as I was done resting with the clean press it was time for the jumo rope again. Really loved this workout and I almost puked after the last round. Was hanging over a bin...

    1

    • 63, 30, 12, 23 = 128

    2

    • 65, 17, 13, 13 = 108

    3

    • 40, 15, 26, 15 = 96

    4

    • 98, 13, 26, 14 = 151

    5

    • 103, 11, 26, 14 = 154

    Post WOD:

  • Lunge Day Workout

    Turkish Get Ups ( 10 reps each hand)

    WOD: For Time

    400 Meter Lunges
    Every 2 minutes 20 Double Unders

  • Toight Like a Tiger Workout

    WOD:
    12 Minute AMRAP:

    • Hand Stand
    • Pullup (hold at the top)
    • Squat
    • L Sit

    Cycle through the exercises holding each of the above for 30 seconds.

    Post WOD:
    1 Rep Max Bench Press (I got 300lbs).

  • Moons Over My Hammy Workout

    5 x 3 Thrusters (increase in weight each set) 95, 115, 125,

    WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

    Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

    1st Round
    400 M run
    Max HSPU (8)

    2nd Round
    400 M run
    Max Pull Ups (10)

    3rd Round
    400 M run
    Max Air Squats (14)

    4th Round
    400 M run
    Max Sit ups (8)