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

  • You go i go Workout

    3 rounds with partner for Time

    200m Row
    10 Thrusters

  • 1/11/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    WRK(24)
    WRK 3:00 Rest 1:00 x6
    12 single arm dumbbell hang to overhead
    6 burpees(tempo-3 seconds on the down portion of the push up)
    12 jing jangs(5yd suicide)
    6 db upright row(tempo-3 seconds on the down portion of the row)

    Finisher
    1:00 six inch hold
    1:00 samson stretch

  • 1/8/21 Workout

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

    RCVR(30)
    walk, stretch, yoga, bike, rest

    Finisher
    50 abs of choice

  • 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