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

  • Pink Workout

    25 Push Press (135/75)
    50 Chest 2 Bar Pull Up
    50 Hand Release Push Up
    50 Sit Up
    50 Air Squat
    25 Push Press

    Record time.

  • Relentless Workout

    5X3 Dead Lift

    WOD: For Time-

    200 Meter Plate Carry (45/25)
    100 Double Under
    50 Burpee
    100 Double Under
    200 Meter Plate Carry

    Post WOD:
    40 T2B

  • Relentless Workout

    Pre WOD:
    - 5X3 Dead Lift (got 345 lbs)

    WOD: For Time:
    - 200 Meter Plate Carry (45/25)
    - 100 Double Unders
    - 50 Burpee
    - 100 Double Unders
    - 200 Meter Plate Carry

    Post WOD:
    - 3 x 50 russian sit ups

  • 21-15-9 KB 1RM Snatch Workout

    WOD:
    - 2*21+2*15+2*9 KB 1RM Snatch (53lbs/24kg)

    Strangely enough it was harder with my right arm but I guess that's because of not being able to support my grip with my forefinger.

  • 4km Run Workout

    With Emma and the dogs

    We had a really good pace this time and while we didn't time it exactly 25 minutes is not exaggerating.

  • Timed Turk Jumps Workout

    WOD:
    - 2*5 TGU (16kg/35lbs)
    - 1000 Rope Skips

    Again... forgot to take the time, was so into working out!

  • Round and Round Cleans, Rows, Squats Workout

    5 rounds of 3 min with 1 min break between each round
    In each 3 min round, get as many rounds of possible of the following:

    Record total rounds.
    5+4(3 clean)+4(3 clean)+4+4

  • Steamroller Workout

    Back Squats 10-8-6-4-2

    WOD: For Time
    100 Meter Prowler
    500 Meter Row

    Post WOD:
    10 Sit Up/ rest 10 Seconds
    15 Sit Up/ rest 15 Seconds
    20 Sit Up/ rest 20 Seconds
    25 Sit Up/ rest 25 Seconds
    30 Sit Up

  • Steamroller Workout

    Back Squats 10-8-6-4-2 (245, 265, 275, 285 fail, 295)

    WOD: For Time (2:17)
    - 100 Meter Prowler
    - 500 Meter Row

    Post WOD:
    - 10 Sit Up/ rest 10 Seconds
    - 15 Sit Up/ rest 15 Seconds
    - 20 Sit Up/ rest 20 Seconds
    - 25 Sit Up/ rest 25 Seconds
    - 30 Sit Up

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (away from wall)
    100 Air Squat