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

  • Snatchy Farmer Workout

    Pre WOD:
    - 300 Rope Skips

    WOD: 3 Rounds for time of
    - 50m Farmers Carry (2*24kg/53lbs)
    - 2*10 1RM KB Snatch (24kg/53lbs)

    Post WOD:
    - 50 K2E
    - 10 minutes of cycling

  • Unbroken or Else Workout

    -30 Shoot Thru
    -30 HSPU: 200 meter run/per break
    -30 Ring Dip: 200 meter run/per break
    -30 KB Swing: 200 meter run/per break
    -30 WB Shot: 200 meter run/per break
    -30 Pull Up: -200 meter run/per break
    -30 Box Jump (24")

  • Deadlifts and Burpees Workout

    5 rounds of
    275 lb deadlifts 5 reps
    10 burpees

    scaled to 155lb deads

  • Unbroken Workout

    for Time:

    -30 Shoot Thru
    -30 HSPU: 200 meter run/per break
    -30 Ring Dip: 200 meter run/per break
    -30 KB Swing: 200 meter run/per break
    -30 WB Shot: 200 meter run/per break
    -30 Pull Up: -200 meter run/per break
    -30 Box Jump (24")

  • Dynamo Workout

    for Time:

    21-15-9

    -Bar Facing Burpee
    -Dead Lift (225/135)

    AFTER PARTY:
    4 X100 meter run @ 70%
    45 KTE

  • Dynamo Workout

    for Time:

    21-15-9

    -Bar Facing Burpee
    -Dead Lift (225/135)

    AFTER PARTY:
    4 X100 meter run @ 70%
    45 KTE

  • Power Clean Workout

    Pc x 5
    +1 burbee
    Pc x 5
    +2 burbee
    Jne

  • Fran Prep Workout

    For Time:
    115lb/85lbs

  • 27-04-19 Workout

    Part A
    Tabata Squats mit 10/20kg Scheibe
    Part B
    4x3 Dips mit zusätzlichem Gewicht

  • "Barbara" Workout

    WOD:

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

    Then-- 50 Double Unders for time-- 43 sec

    Then-- "Barbara"

          Five rounds, each for time of:
      20 Pull-ups
      30 <a href='/journal/movements/2407'>Push</a>-ups
      40 Sit-ups
      50 Squats

      Rest precisely three minutes between each round.

      26:22 and LOVED EVERY MINUTE OF IT!