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

  • Back DU 50's Workout

    For time;
    50 back extensions
    150 DU
    50 back extensions

  • Fight Gone Bad Workout

    1 minute - Wall Balls (20/14)
    1 minute - Push Press (75/55)
    1 minute - Box Jump (20")
    1 minute - SDHP (75/55)
    1 minute - Calorie Row

    1 minute rest in between rounds.

    Need to strive for 30 push presses/round and to cycle through the wall balls and box jumps better.

  • 14042014 EASY /2 Workout

    "CINDY"
    3 kierrosta, 5 min työtä, 2 min lepoa

    5 hyppyleuka
    10 punnerrus
    15 kyykky

  • PAT Workout

    4:55 Imported.

  • 28.08.2026 (PM) Workout

    Run

    • 45-70min Z2 Run

  • Squat & Shoulder Press Challenge Workout

    Squat Challenge
    230x20- Not as much fun as it sounds. Happy my next set is 15 reps!

    Shoulder Challenge
    130x10-Just as hard as I expected, not looking forward to 135#.

  • Shoulder Press Workout

    Shoulder Press

  • 10min AMRAP Workout

    10 OHWL @ 42,5/30kg
    5 Bar MU´s / 8 C2B
    30 DU´s

  • 06-16-2011 WOD OH & TTB Workout

    10.9.8.7.6.5.4.3.2.1

    Ground to Overhead 95/65

    Overhead Squat 95/65

    Toes to Bar

    As usual, I was a bit slow on this barbell-focused workout. I'm not quite as strong as some of the other guys, so 95lbs. doesn't necessarily feel like nothing to me when I'm deep into the rounds. My wind was good as usual these days...just started getting muscle fatigue.

    I tried to focus on good technique and use my energy efficiently. Some mental keys I was using to do so were: GTO= 1) shrug with elbows up (no reverse curl) 2) good catch with elbows waaaaay forward 3) dip and drive to put bar overhead, using hips rather than arms. On the OHS, I was thinking 1) protect shoulders by locking into socket 2) bend the bar to lock elbows and 3) sit back then down with butt to initiate descent into squat. The last key is because I've gotten into an odd movement pattern with my squats lately. Instead of sitting back and down, I'm moving more in a straight downward motion. I want to be careful I'm not shearing my knees out in front of my feet.

    Overall I feel okay about my performance. Most importantly for me though, my shoulder felt good all the way through...no pinching, straining, etc.

  • G2O and OHS, T2B Workout

    Squat Challenge L-2

    WOD:

    10.9.8.7.6.5.4.3.2.1

    Ground to Overhead 95/65

    Overheaed Squat 95/65

    Toes to Bar

    Felt so good about this. I am pleased with my time and I really worked on making every OHS legit.