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

  • OHS, Tire Over Bar, Knees to Elbows Workout

    25 OHS 65/95
    25 Tire Over Bar (pull up bar)
    25 Knees to Elbows

    I did this one yesterday, but thought I might have miscounted my OHS reps...

    Beat my time by 10 seconds today :)

    REALLY need to work on connecting my K2E. I will do this one again in a month and aim for under 5 minutes!!

  • “Boat Race” Workout

    20 Minutes to:
    Back Squat 2×2 @ 90%
    Front Squat 1 Rep Max

    -then-

    “Boat Race”
    3 Rounds for time:
    500 Meter Row
    400 Meter Run

  • “Jack” Workout

    20 Minute AMRAP:
    10 Push Presses (115/80)
    10 Kettlebell Swings (55/35)
    10 Box Jumps (24”)

  • Weighted Pistol Squat Strength

    Using a single kettlebell, perform:
    2sets of 6reps/each leg
    2sets of 3reps each leg
    And then...
    Within 4min search for your 1RM of the day for both legs

  • Friday's work out Workout

    Seven rounds for time of:
    15 foot Rope climb, 1 ascent
    10 Wallball shots, 20 pound ball
    15 Kettlebell swings, 1.5 poods
    20 Double-unders

    13.1 ft rope ( indoor )

    40 lbs thruster ( no wall ball )

  • Front Squat, C2B - AMRAP 12 Workout

    AMRAP 12:

    7 front squats (165/115)
    7 chest to bar pull-ups

  • Erilaisia pitoja Workout

    Superkids:

    3 kierrosta omaan tahtiin
    20 sek käsilläseisontapito
    20 sek L-pito
    20 sek leuanvetopito
    20 sek lankkupito
    20 sek dippipito ala asento
    20 sek dippipito ylä-asento

    Ninjat:

    3 kierrosta omaan tahtiin
    30 sek käsilläseisontapito
    30 sek L-pito
    30 sek leuanvetopito
    30 sek lankkupito
    30 sek dippipito yläasento
    30 sek dippipito ala-asento

  • Karen loves Cindy Workout

    2 people working @ a time:
    150 wall ball for time
    1 person does wall ball while partner does a Rd of Cindy. Partners switch upon Rd of Cindy completed. WOD complete @ 150 WB.

    Buy-out:
    75 BJ's, partner holds bottom squat position
    100m OHL, partner high/low walk (44# Kb)
    200 DU's, partner holds push up plank
    100m buddy carry
    50m partner wheel barrow

  • To 4.12. Workout

    Karmea keli joten hölkkä muuttui soutuun. Soutelin 20min tylsän tasaisesti (reilut 4,3km) ja loppuun mobbailua ennen raakasuklaan nautiskelua :)

  • Deadlifts Workout

    WOD
    Work up to 1RM Deadlift.
    115/135/155/205/255/305/315