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

  • Lunges boxjumps & ringdips Workout

    10 min AMRAP of:

    20m front rack lunges 60kg
    15 boxjumps 24"
    15 ringdips

  • Partner Badger Workout

    In teams of two, 4 RFT:
    -30 Squat Clean (95/65)
    -30 Box Jump (24"/20")
    -800 Meter Run

  • 31.07.2013 Workout

    Kraft: Back Squat
    5-5-5-5-5

    Complete as many reps as possible in 7 minutes of the following rep scheme:
    40 kg Thruster, 3 reps
    3 Chest to bar Pull-ups
    40 kg Thruster, 6 reps
    6 Chest to bar Pull-ups
    40 kg Thruster, 9 reps
    9 Chest to bar Pull-ups
    40 kg Thruster, 12 reps
    12 Chest to bar Pull-ups
    40 kg Thruster, 15 reps
    15 Chest to bar Pull-ups
    40 kg Thruster, 18 reps
    18 Chest to bar Pull-ups
    40 kg Thruster, 21 reps
    21 Chest to bar Pull-ups...

  • Running Torso Workout

    WOD 1

    3 rounds for time:

    Calve and back hurt before I started so took it extremely slow. Glad I was able to finish, was worried in the third round but had enough energy to do

    WOD 2

    5 Hang Cleans (50kg/110.231131 lbs) on the minute for 16 minutes

    Was going to do 20 minutes but I felt pretty done after 16.

  • 05.29.2013 Workout

    For time
    30 GHD Sit ups
    16 OH Lunges (95/65)
    24 GHD Sit ups
    12 OH Lunges
    18 GHD Sit ups
    10 OH Lunges
    12 GHD Sit ups
    6 OH Lunges
    6 GHD sit ups
    4 OH Lunges

    Didn't time. Tested out WOD. Next time, no descending reps for lunges, or only decrease by 2 reps each round.

  • Back Squat & 7 Min. AMRAP MetCon Workout

    Back Squat:
    longer warm up - a bit stiff and had to wait for bar. MY wrists were hurting from the weather.
    95 x 5
    135 x 5
    165 x 5
    190 x 5

    220 x 5
    235 x 5

    245 x 3 (pulled my lower back so decided to not go much heavier and keep the

    reps at 3-5. I was not wearing a belt or anything.)
    225 x 5
    235 x 5

    Took a couple minutes and then did a 7 Minute AMRAP of:
    3 T2Rings
    3 V-Situps
    6 T2R
    6 V-situps... keep going until 7 minutes are up

    I did 18 T2B + 6 V-situps.
    This one is nasty and kills your abs really quickly. 7 minutes is a long time to do this much core stuff.

  • MH Bodyweight workout Workout

    ... Imported.

  • Ulkotreeni vol.3 Workout

    Aikaa vastaan:
    200m juoksu
    50 KK tempausta 20kg vuorokäsin
    200m juoksu
    50 DU
    200m juoksu
    50 punnerrusta
    200m juoksu
    50 istumaannousua
    200m juoksu

  • Partner Cindy Workout

    Shoulder Press -
    7x3 Shoulder press with increasing weight. Do all 21 reps (125)
    WOD:
    20 minutes AMRAP:
    Partner does as many rounds of Cindy as possible while other partner runs 400m. Switch.
    5 pull-ups
    10 pushups
    15 air squats

    Teamed up with Glenn (19 rounds)

  • Hammer & russian swing Workout

    50 x 8kg hammer hit to tire
    50 x russian swing 24kg
    25 x hammer
    25 x swing
    12 x hammer
    12 x swing
    6 x hammer
    6 x swing
    3 x hammer
    3 x swing