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

  • KBS & HSPU Doublet Workout

    -Buy In-
    Strength: Press, wk 2
    110x3, 125x3, 140x3+ (8)

    WOD
    5 Rounds for Time:
    20 Kettlebell Swings (53/35)
    10 Handstand Push Ups

    -Cash Out-
    400m Medball Run (30/20)
    2:15

  • Jackie Workout

    1000 meter row
    50 squat thrusters
    30 pullups

    Crap. Thought I beat my old time but guess not. Went on 2hrs of sleep though.

  • gymnastic strength Workout

    3 Sets of:
    Strict Ring Muscle Ups 1-3 reps +
    Strict Ring Dips 4 reps +
    Kipping Ring Muscle Ups near failure max reps (1-2 reps buffer)
    Rest as need each sets

  • 18-Story Stair Rush Workout

    Ok it's twenty stories from the basement/cellar and it is by far the most disgusting workout I have ever done!?

    WOD: (3 rounds for time)
    - 20 Story Stairwell

    I write 27 minutes but this time it was darn close. I couldn't once do the whole thing without catching my breath but I blame that on the cold. (cold is mostly gone now, after the first round I coughed it all up mmm).

    Proud of my time, each round was done in around 9 minutes and that includes running down the stairs as well.

  • LIVE KLO 18 Workout

    Miran live-treeni!

  • Tommy Mac redo! Workout

    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75)
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    time - 22:57

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

  • (Hatch) Front squat, week 4 / day 2 Strength

    8x65%
    8x70%
    8x75%
    8x80%

  • Running "Jackie" Workout

    1000 Meter Run
    50 Thruster (45)
    30 Pull Up

  • 5RM Back Squat Workout

    55kg Imported.

  • Run/Clean/Burpee Minute Work Workout

    Skill
    4x8 Strict Ring Dips (60s rest)

    WOD
    Every three minutes for six rounds:
    200m Run
    12 Hang Power Cleans (52.5kg)
    10 Burpees
    The goal was to do ten rounds but I then I decided to do five and not kill myself.
    Accidentally I did six rounds instead of five and I got really pissed because I could have done ten if I wanted without much trouble.