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

  • Run HSPU Row Workout

    WOD:
    - 1000m Run
    - 30 HSPU
    - 1000m Row

    Post wod: 7 x 2 bench (135,185, 215, 225, 285) no go on 285

  • Clean Strength

    5-5-5-5-5

  • CHIPPER Workout

    complete 3 rounds for time of:
    20 wall ball shots
    20 sumo eadlift high pull 15kg bar
    20 box jumps
    20 push press 15 kg bar
    Row 20 calories

  • Main site 120307 Workout

    Five rounds for time of:
    35 pound Dumbbell squat clean thruster, 7 reps
    10 Pull-ups

  • Row & Snatch Workout

    4 rounds for time

    Then rest for 5 minutes before repeating 4 rounds of row & snatch. Score is total time without rest

  • Tabata This Workout

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

    Tabata Squats - 14
    Rest 1 minute
    Tabata Pull-up - 5, using blue (small) band
    Rest 1 minute
    Tabata Push-up - 8
    Rest 1 minute
    Tabata Sit-up - 11
    Rest 1 minute
    Tabata Row - 4

    EK's Total: 42

  • Helsinki Showdown WOD 2 Workout

    For time:

    50 UnBroken Double Unders
    20m Handstand Walk
    3 Rope Climbs
    20m Handstand Walk
    50 UnBroken Double Unders

  • Hang Tough Workout

    WOD:
    12 Minute AMRAP

    -15 Hang Clean (95/65)
    -15 Hand Release Push Up
    -15 Toes to Bar

    Made it through 6 rounds and 2 T2B.

  • Partner Workout Workout

    Partner Workout
    10 rounds each for time of:

    10 Wall Balls
    10 Pull-ups (jumping pull-ups)

    1. :29 (12#)
    2. :31
    3. :32
    4. :31(20#)
    5. :33
    6. :33
    7. :36
    8. :42
    9. :50
    10. :59/DNF (8 pull-ups)

  • Partner Workout Workout

    Partner Workout

    Round 1 (5 minutes)
    10 Wallballs, 20#
    AMRAP Pull-ups
    Rest 1 minute
    <<< 70 >>>

    Round 2 (5 minutes)
    10 Pushups
    AMRAP Sumo Deadlift High Pulls, 75#
    Rest 1 minute
    <<< 60 HP >>>

    Round 3 (5 minutes)
    10 Kettlebell Swings, 24kg
    AMRAP Sit-ups
    <<< 95 KB >>>