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

  • Rocki Workout

    12′ EMOM OF:
    3 x Power clean
    – Start with 70% 1RM of your clean and try to add some weight until the end of 12′.

    5′ REST

    21-15 AND 9 REPS FOR TIME OF:

    Sumodeadlift High Pull 40/30 kg
    Bar-jumping Burpee

    -Time cap 14′

  • WOD 151124 Workout

    #MetCon | 1 round for time ⇵, + 10 burpees, of:

    • 50 air squats
    • 40 sit-ups
    • 30 lunges
    • 20 push-ups
    • 10 back extensions

  • Arnold G6 Workout

    Podipilding

  • Happy BDay Flavia Workout

    AMRAP 21min
    11 squat jumps
    15 wall ball @9/6
    9 box jump over 24"/20"
    4 wall climb

  • 25112015 Workout

    Monostructural
    run 1000mt on treadmill

    Conditioning

    6' AMRAP
    - 3 strict pullups
    - 6 clean squat @50/30
    - 9 box jumps

    then

    6' AMRAP
    - 12 pushups
    - 15 deadlifts @70/45
    - 18 lungees (9 each leg) with 10/20 Kg OH plate

  • Bitch Work 25112015 Workout

    Then, depending on your weaknesses, choose ONE of the following:

    5a. Interval Work
    15-12-9
    Sumo DLHP 115/75lbs
    Ring dips
    Rest 2 minutes
    15-12-9
    Sumo DLHP 115/75lbs
    Ring dips
    Rest 2 minutes
    15-12-9
    Sumo DLHP 115/75lbs
    Ring dips

    5b. Bitch Work
    3 Rounds
    100 Assault Bike calories
    Rest 3 minutes

  • Ski WOD 2 Workout

    Part 1
    Squat mobility work
    - Using a bar or support slowly squat at shoulder
    width with straight feet, toe'd in, and toe'd out 3
    each with a narrow and a shoulder stance.
    [Watch video](

    )

    Part 2
    6 rounds:
    30 seconds of Girardellis
    60 second rest
    [Instruction begins at 2.05 in video ](

    )

  • High bar Squat Strength

    Squat

  • 11-18-15 60m & 100m Sprints Workout

    60m Sprints - 5x60m - rolling - 8.12, 8.00, 8.00, 7.97, 7.99
    100m sprints - 2x100m - rolling - 13.69, 13.73

  • 11-21-15 40 Yard Sprints Workout

    40 Yrd Sprints - 12x40 - rolling - turf - 5.7, 5.3. 4.97, 4.81, 4.72, 4.65, 4.59, 4.68, 4.71, 4.76, 4.81, 4.78