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

  • WOD Workout

    18'EMOM
    1: 6/6 one arm KB/DB snatch @20/12kg KB

    22.5/15kg DB
    2: 40" alt. V-up
    3: 10-12 burpee

  • Long John Workout

    team of 2 rotate and work at a station at all times

    300 Air squats
    300 reverse crunches
    4km ski erg
    5km Assault bike

  • Incline db bench press 5x5 Strength

    Käsipainovinopenkki

  • Lynne Workout

    5 rounds of: bench press max weight(goal body weight) and max pull ups( dead hang)
    round 1- 95#/17/13
    round 2 - 115#/8/11
    round 3 - 115#/8/10
    round 4 - 120#/6/9
    round 5 - 125#/4/8

  • Scioto Special Workout

    TGU 3 x 2 w/s

    3 Rounds
    5 X HSPU
    10 X Pullup
    15 Step Ups each leg (low box)
    20 Pushups
    25 Mountain Climbers
    30 Swings
    35 Abmat Situps
    *Note all exercises were performed with a 50lb rucksack minus the situps and HSPUs

  • 5/3/1 week 3 - backsquat Workout

    Warm up
    5 x 65
    5 x 75
    3 x 85

    5 x 105
    3 x 125
    1 + 140 (x10)

  • Hangover Cure...rd 2 Workout

    Squat Clean
    3-3-3

    For time:
    30 push press (65 lb)
    40 slamball ( 30 lb)
    50 Kettlebell swings, 1.5 poods (overhead)
    60 Sit-ups
    70 Burpees

    Did my OH swings, situps and burpees unbroken

  • Endurance Class Workout

    4, 4 min AMRAP

    In 4 minutes
    Run 400 m
    Max DU with remaining time

    Rest 1 min

    In 4 min
    Run 400 m
    Max pull ups with remaining time

    Rest 1 min

    In 4 min
    Run 400 m
    Max sit ups with remaining time

    Rest 1 minute

    In 4 min
    Run 400 m
    Max pull ups with remaining time

    *Score= total reps
    Singles = 3/1

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    I did 6 full rounds

    PR by 9 pull-ups!

    14
    11
    10
    10
    10

    11

    66

  • GER_Kulmbach_20171004 Workout

    Amrap 12 min of:
    15 KBS, 32/24
    15 Wall Balls, 9/6
    10 Single-Arm KB Push Presses (5/arm)