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

  • Hells Bells Workout

    WOD For Time

    4 rounds all completed with a 20kg Kettlebell

    This is by far the worst workout I have done since wrestling metcon. Running with a 20kg Kettlebell is way harder than I thought it would be but soon as I put it on my shoulder I was fine.

    My time sucked because of going pretty heavy with the KB but I don't care. I need strength more than endurance at the moment.

  • Scrap Workout

    Pre-Wod: 5 X 2 Thruster (#115)

    Metcon: 1RFT
    -5 Thruster (75% max weight)
    -200 Meter Shuttle Run
    -4 Thruster
    -200 Meter Shuttle Run
    -3 Thruster
    -200 Meter Shuttle Run
    -2 Thruster
    -200 Meter Shuttle Run
    -1 Thruster
    -200 Meter Shuttle Run

    Post WOD: Pick One:
    -80 Sit Ups
    -50 T2B
    -50 GHD

  • 5x8 Workout

    Skills

    WOD As many rounds as possible in 20 minutes of:

  • Push On Workout

    Pre-WOD: 5X3 Push Press

    For Time:
    -200 Meter Run
    10-8-6-4-2 Push Press @115#
    (run before each set)

    Post WOD:
    -30 T2B
    -10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

  • 21min AMRAP Burpees Workout

    As the title says, I told ya I would do 21 minutes!! This was difficult to say the least and the result looks like

    I am starting to think I will regret this in the morning... or tomorrow night!

  • Lunch WOD Workout

    This was a quite lengthy one!!

    WOD

    It was impossible to go as fast as I wanted today, thighs were smoked from the sprint yesterday and running after the BackXtensions and Sit Ups were,,, tough to say the least.

    I'll totally do something like this sometime soon.

  • 8km Bike Sprint Workout

    WOD

    • 4km sprint with bike on the highest gear
    • Rest
    • 4km sprint with bike on the highest gear

    Total time counts

    Not happy at all! 8 minutes to the city and 12 back. Damn it got windy while I was having my hair done!

  • Leg It Out Workout

    Dead Lifts:

    -1 Rep (Max Weight): #295
    -10 Reps (75% Max Weight) #225
    -1 Rep (Max Weight) #295
    -15 Reps (65% Max Weight) #190
    -1 Rep (Max Weight) #295
    -20 Reps (55% Max Weight) #160

    3 X 400 Meter Sprints
    w/2 Minute Rest between Runs

  • 100 Lunges Workout

    WOD

    • 100 Walking Lunges (64kg/140lbs)
    • 100 Knees 2 Elbow

    Did a great mobility WOD before this and my back feels better now. Unfortunately I couldn't finish the whole 100 k2e today and settled in for 50.

  • CAREY - Birthday Workout

    Warm up:
    20 Goblet Squats
    20 American Kettle Bell Swings
    20 Hand Release Push Ups

    Mobility: Hip Opener

    WOD:
    5 min Wall Hold*
    (1min-80burpees/2min-70Burpees/3-5min-60Burpees)

    4 Rounds:
    50 American Kettle Bells Swings - 53lbs
    50 Walking Lunges
    50 Sit ups
    400 m Run
    500 m Row

    Personal Total:
    Rx 3 rounds + 50AKB 50WL 50Sups 400m Run & 476m Row