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

  • BRO-CHALLENGE// DECEMBER 2016 / TOMMY Workout

    20 Rounds for time

    TIMES TO BEAT
    Beginner athlete: 33min 20sec
    Average athlete: 27min 47sec
    Advanced athlete: 22min 13sec
    Elite athlete: 16min 40sec
    Regional athlete: 14min 27sec

  • Wod AIR FORCE 23112016 Workout

    For time (cap time: 20 min):
    - 20 Thrusters.
    - 20 Sumo deadlift high pulls.
    - 20 Push jerks.
    - 20 Overhead squats.
    - 20 Front squats.

    RxC: 52,5/35 kgs. Rx: 45/25 kgs. Sc: 30/15 kgs.
    Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

  • Wod 22112016 Workout

    AMRAP 25 min of:
    1, 2, 3, 4, 5, 6, 7, 8.... reps of:
    - Wall Climb.
    - Toes to bar.
    - Wall ball shots 9/6 kgs.
    - x10 DU.
    - HSPU.
    - Pistol (each leg).

  • 1.7.2017 Workout

    A.
    Amanda

    Rest 15 min

    B.
    3rds:
    10 Dumbell OHS with left arm m: 35-25kg f:25-15kg
    10 c2b
    10 Dumbell OHS with right arm
    10 c2b

    Rest 10min

    C.
    3 rds For time:
    60 DU
    40/36 cal row
    20 double dumbell stoh m: 25-20kg f:20-15 kg

    Main focus on Amanda!!

  • 6/23/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(16)
    tabata circuit-8rds 20 work/10 rest
    row
    push press
    rope slams
    air squat

    score equals total reps

    5x3(15)
    bench/strict
    3x10
    single arm row

    Finisher
    2 min sh distraction
    2 min hip distraction
    40 v-ups

  • Zawody Workout

    35 WALLBAL 9kg
    30 JUMP OVER BOX
    25 CLEAN 60kg
    20 C2B
    AMRAP 13min

  • 40 kg Slamball race Workout

    21 ball over Burpee
    40m run
    21 Slamball GTO + slam
    40 m run
    15 ball over Burpee
    40m run
    15 Slamball GTO + slam
    40m run
    9 ball over Burpee
    40m run
    9 Slamball GTO + slam

  • OTM20: Bike, SU, Row, USASw, DU Workout

    On the Minute x 20:
    Minute 1 – 15/12 Calorie Bike
    Minute 2 – 15 Abmat Sit-Ups
    Minute 3 – 15/12 Calorie Row
    Minute 4 – 15 American Swing Kettlebell @ 24/16kg
    Minute 5 – 40 Double Under

  • 1 Week Lead ­In Competition Plan / Tuesday Strength

    105 min
    1.Mobility
    A. Thoracic flow
    B. Lunge flow

    2.Weightlifting Warm up
    A. Suggested Snatch W/U: 2 rounds
    B. Suggested Clean and Jerk W/U: 2 rounds

    3.Main set
    A. Snatch
    A1. 2 x 1 @ 70%, rest as needed b/t sets
    A2. 2 x 1 @ 75%, rest as needed b/t sets
    A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets

    B. Clean and Jerk
    B1. 2 x 1 @ 70%, rest as needed b/t sets / 45 45
    B2. 2 x 1 @ 75%, rest as needed b/t sets / 47.5 50
    B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets / 52.5 55 57.5 57.5

    4.Cool Down
    A. Easy 10 minute assault bike

  • Legs-A-Blazing Workout

    5 RFT, 100 squats to step, 50 sit ups, 25 burpees. 34:38.