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

  • Open Gym Workout

    5 rounds
    1. 10 x thruster @45 kg
    2. 8 x Petnch press @75 kg
    3. 10 x box over burbee
    4. Rest

    Front blank
    8x 40 sec / rest 20 sec

  • Barbara Workout

    "Barbara"
    5 rounds (3 mins rest between each)

    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Squats

  • Rndm-FSBOJ Workout

    3 rounds:
    3min AMRAP - 3min Rest:

    5x Front Squat @ 70kg
    10x Box over Jump x R (so 20 in the 2nd round and 30 in the 3rd).

  • Karoliina Workout

    10 MIN AMRAP
    5 punnerrus
    10 rengassoutu
    15 kyykkyä
    20 vatsaa
    Tulos: 5 kierrosta + 59 toistoa

  • Dingo Workout

    For time

    Use either two 24kg dumbbells or two 24kg kettlebells for the farmers carry

    • 50m farmers carry
    • 50 Wallballs
    • 25 Burbees over the wallball
    • 50m farmers carry
    • 40 Wallballs
    • 20 Burbees over the wallball
    • 50m Farmers carry
    • 30 Wallballs
    • 15 Burbees over the wallball
    • 50m Farmers carry
    • 20 Wallballs
    • 10 Burbees over the wallball
    • 50m Farmers carry
    • 10 Wallballs
    • 5 Burbees over the wallball
    • 50m Farmers carry

  • Twisted Nancy Workout

    5 rounds:
    15 Power Snatch
    Run 400m

  • Front Squat Strength

    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat x 1 rep

    Build over the course of the six sets to today’s “heavy” Front Squat.

  • 12/04/2017 Workout

    All alone, in the open air Den
    T'was a 24 Amrap challenge, for Evil Len
    With 24 pull ups and med ball squats, the game was booked,
    And by the time he was finished, he was totally f#*cked!

  • Drop to Split Jerk Strength

    Three sets of:
    Drop to Split Jerk x 3 reps (light, focus on foot work)
    Rest as needed

  • For 10 min Strength

    For 10 min every 30s 1 rep cluster