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

  • AMRAP 60 Workout

    400m Row
    60 Single Unders
    10 Wall Walks
    150m Farmer's Walk with 2 x 16kg KB

  • 11/04/2017 B Workout

    30 Amrap
    21 Med ball squats
    Med ball OH Embankment run
    15 Med ball diamonds
    Med ball OH Embankment run
    9 Med Ball Burpees
    Med ball OH Embankment run.
    8 rounds and 28 reps.

  • 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.

  • Twisted Nancy Workout

    5 rounds:
    15 Power Snatch
    Run 400m

  • 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

  • Karoliina Workout

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

  • 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).

  • Barbara Workout

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

    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Squats

  • 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

  • Strength Strength

    1) DB/KB Single Leg Deadlift - 4 x 8/leg @ 25-53/15-45 lbs.

    *Use a slightly heavier weight than last week. The only difference between this week and last week is that we will be holding a KB/DB in each hand versus only using one KB/DB last week. Also, the weight doesn't have to touch the ground. Go as far as you can go while keeping a neutral spine (flat back), feeling a stretch in the hamstring of the leg being worked and then stand back up to full hip extension.