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

  • Running "Jackie" Workout

    1000 Meter Run
    50 Thruster (45)
    30 Pull Up

  • 5RM Back Squat Workout

    55kg Imported.

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups

  • Daniel Workout

    for Time:

    -50 Pull Up
    -400 Meter Run
    -21 Thruster (95/65)
    -800 Meter Run
    -21 Thruster
    -400 Meter Run
    -50 Pull up

  • 18-Story Stair Rush Workout

    This is about the toughest thing I've done. At about 9th floor I was done. The 250 Air Squats I did before this was nothing compared to this. And the hotel has some seriously messed up steps in the stairwell. Very high steps so taking more than 1 at a time was seriously tough.

  • Hotel Room Workout Workout

    First day in New York and the boxes WOD times doesn't suite my times so I did a Hotel Room WOD.

    WOD: 5 Rounds For Time
    - 5x Bathroom Door Pull Ups (extra challenging cause only the fingertips can be used)
    - 15x Push Ups
    - 50x Air Squats

    Was a pretty good workout and I am sweating like a pig even though I am dehydrated.

  • Oblivion Workout

    Woops I really can't remember what I did this fine day. Why on earth would I not write it down immediately? Because we don't have our iPhone app quite yet.

  • Play Time Workout

    • Mobility WOD
    • Walking Lunges Swinging 16kg KB
    • Max Weight Pull Downs
    • Hand Stands

  • 30-20-10 Double Unders, Pull Ups Workout

    WOD
    -30-20-10 Double Unders, Pull Ups

    Post WOD:
    - 60-45-30 Sit Up, Back Extensions
    - Hand Stand Face Plant (just hand stands with a bit of support from a wall, preparing for HSPU)

  • Bouldering Workout

    With Ville and Emma