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

  • 4/13/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(30)

    Deck of cards-run through the entire deck.
    If you do not have cards then 15-1 digression

    hearts-kb swings
    spades-burpees
    diamonds-tuck jumps
    clubs-sit ups

    Finisher
    15 side plank punch through per side
    1:00 pigeon per

  • Run spring run Workout

    Juokse lenkki

  • Bulldozer wod Workout

    EMOM 10

    10x bench press every minute, heavy load

  • Step up madness Workout

    250-500 step ups

    After 50 step ups do:
    10 push ups
    10 sit ups
    10 back extensions

  • Running and Shoulder press Workout

    Juokse lenkki ja punnerra tangolla

  • Death by. Workout

    Burpees
    Jumping lunges
    Push ups

    EMOM
    1-2-3-4-5... as many rounds as you can within a minute, after failing, change the move

  • Main site Tuesday 200407 Workout

    5-minute AMRAP of

    • 30 double-unders
    • 20 jumping lunges
    • 10 pull-ups

    Rest 5 minutes

    Then, repeat the 5-minute AMRAP of

    • 30 double-unders
    • 20 jumping lunges
    • 10 pull-ups

    Share your at-home modifications and rounds completed in each AMRAP in comments.

  • Box P 07-04-2020 Workout

    STRENGTH
    Split Jerks: 8 x 2 @75%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 8 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    4 Rounds of 40s on/20s off:
    1a) Walking Overhead Plate Lunges (45, 25)
    1b) Hand Release Push-ups
    1c) SDHP (75, 55)
    1d) Hang Power Snatch (75, 55)
    *Score = total reps
    - Goal: 10-15 reps on each movement

    EXTRA CREDIT
    Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

    COOLDOWN
    - Three-way Thoracic Spine Foam Roll x 30s each position.
    - Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Emom x16 Workout

    1. 12 reverse lunge
    2. 10-20 some core movement

  • 4/8/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    GRT(25)
    On the 5:00 x5
    400m run
    15 body builders

    Finisher
    100 flutter kicks
    1:00 butterfly stretch