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

  • Arms for days Workout

    10 min amrap

    Score is total amount of reps performed

  • Tabata This Workout

    “Tabata This”

    Each movement will be performed in 8 rounds of 20sec of work/10sec rest.

    Tabata row(calories)

    Rest 1 min

    Tabata squats

    Rest 1 min

    Tabata pull ups

    Rest 1 min

    Tabata slam balls 30/20

    Rest 1min

    Tabata sit up

  • EMOM 32 Workout

    Alternating for 32 min:
    1. 10 OHS
    2. 10 GHD sit-ups
    3. 10 Box jumps
    4. 40 DU

  • CFW 12 Cards of Christmas WOD Workout

    20:00 min partner AMRAP
    Hill sprints
    Wall balls
    Burpees
    Run around building
    Body blasters
    AbMats
    Box Jumps
    Sprint in between each round

  • End of the World Workout

    “End of the World”

    2 rounds (40 min cap, unless the world ends before then)

    Using ONE bar

    21 Squat clean thrusters 95/35

    50 double unders

    21 power snatch

    50 double unders

    21 step ups with bar in rack position 20” box--mod 16" box

    50 double unders

    21 overhead squats

    50 double unders

    Thought I was going to fall off the 20" box & had to use the 16"

  • Metcon Workout

    • 16-20 Min EMOM of:
    1st Min
    Double KB Alternating Press 20 reps unbroken
    (Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
    2nd Min
    GHD Sit Ups 10-15 reps

  • E30SOS clean&jerk Workout

    Etabler et clean&Jerk hvert 30 sekund på sekunder i 10 min.
    Vægt er score

  • 07-13-2011 WOD Burpee & HPC Workout

    4 Rounds

    3min AMRAP

    20 Burpee

    Max Rep HPC the rest of the 3 min 135lb.

    1min Rest

    Ring Row max effort= 26

    I did two reps in the first round with 155lbs., and immediately realized that weight is just too much for me. Every time I try to do any kind of barbell workout with that weight (cleans, snatches, etc), my form feels loose like I'm flopping around = bad. I dropped to 135 lbs. At that weight I can keep my form, and my power output is much greater. In other words, I can do many more clean reps in a given time, and move much more weight on a whole. I do need to incrementally start trying to add a few pounds moving forward.

  • CHIPPER // ...AND BACK Workout

    FOR TIME:

    FOR THE SHOULDER 2 OVER HEAD, USE A SINGLE 30KG DUMBELL AND ALTERNATE HAND EACH 5 REPS

    SCALE AS NEEDED AND NOTE IN COMMENTS

    • 50 CAL ROW
    • 50 PULLUPS
    • 50 GHD SITUPS
    • 50 BURPEE BOX JUMP OVERS 24"
    • 50 SHOULDER 2 OVERHEAD
    • 50 BURBEE BOX JUMP OVERS 24"
    • 50 GHD SITUPS
    • 50 PULLUPS
    • 50 CAL ROW

  • Morning extra Workout

    1500 Meter Row
    35 Burpees over Rower (Lateral)
    50/40 Calorie Ski
    35 Burpees over Rower (Lateral)
    1500 Meter Row