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

  • 03.21.2014 Workout

    WOD
    Open 14.4
    14min AMRAP
    60cal row
    50 T2B
    40 WB (20/14)
    30 Cleans (135/95)
    20 Muscle ups

    RX. 158. May re-do and try to move faster on T2B

  • Hump Day - Happy Birthday Lis! Workout

    3 Rounds
    33 KBS 1.5/1
    33 Zero Count Burpees
    33 Squats
    33 Double Unders

    YAY Burpees

  • TAKAKYYKKY 5-5-5-4-4-4-4-3-3-3-3-3-2-2-2-2-2-2-1-1-1-1-1-1-1 Strength

    Takakyykky

    • 3x5
    • 4x4
    • 5x3
    • 6x2
    • 7x1

  • Ninjat 14-16v WOD Workout

    7 kierrosta aikaa vastaan

    8 Yhden käden vala-askelkyykkyä
    7 kyykkyhyppyä käsipainot käsissä
    6 varpaat tankoon

  • 1 hour run Workout

    Amstelpark

  • 5x5 Push Press Strength

    Add weights

  • 10.18.11 WOD Workout

    Low Bar Back Squat 5.5.5

    5 min Res\t

    75 Power Snatch

    Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S.

    30
    15
    10
    10
    10

    tougher than I anticipated. Good cardio. I ended up doing 40 Burpees.

  • Mingas Outdoor Fitty Workout

    Warm up: - 5min max burpees (put score in reps section)
    - 300m run

    Tug-o-war: 3 rounds, losing side each time does 10push ups...side that loses 2 out of 3 does additional 20push ups...

    Car Pull (Magna wagon and Subaru Forrester):
    - each team pulls 1 car through 100m
    - then 150m run
    - then swap cars and pull through 100m

    Tabata squats (4 rounds), followed by 20m of lunges, followed by Tabata squats (4 rounds), followed by 20m of lunges

    3 x car pull through 100m for time (100m run after each 100m car pull)

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
    Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8