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

  • 1 hour run Workout

    home-park-water-park-home-station Zuid WTC-home

  • Run Workout

    7 Miles (Riverwalk)

  • AMRAP Clean/Dip/Slam Ball Workout

    Level 2 AMRAP in 12 minutes of:

    Power Clean (155/115#) x 8
    Ring Dip x 12
    Slam Ball (30/20#) x 16

    Did 3 2/3 rounds with 9 ball slams. Used my dip station for dips, Olympic rings aren't in yet.

  • Clean and Jerk, Thrusters/Burpees Workout

    After normal dynamic and group warmup

    Burgener warmup

    10 ball slams - 20 lbs

    In 15 minutes work toward a 1 rep max clean and jerk
    45, 65, 85, 105, 115, 125, 135, 145, 155!!!!

    For time
    9-15-21
    Thrusters (115/75) - 85 lbs
    Burpees

    100 jackknife situps - 6lb ball

  • 1/17/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(20)
    10/2/1=:35 work :25 rest
    rope slams
    sandbag plank pull through

    Finisher
    50 oblique sit up
    1:00 min chest opener

  • Outlaw 121105 Workout

    BB Gymnastics

    1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
    2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

    Conditioning

    3 rounds for time of:

    50′ Burpee Broad Jump
    20 KBS 60# db
    15 C2B Pullups 55# help
    10 Thrusters 50# db's

  • Nanorosso 13.12.2020 Workout

    On the 4' for 5 round
    1 km air bike
    1 round di dt 50kg
    Il tempo rimanente dei 4' è il tempo di riposo

  • rough Workout

    MR Jerk

    9-15-21
    thrusters
    burpeees
    for time

  • Metcon: Pullups & 400s Workout

    4 Rounds

    400m
    10 Pullups
    25 Squats
    10 Pullups
    25 Situps
    10 Pullups

  • 11/8 Workout

    10-9-8-7-6-5-4-3-2-1
    Bench press (RX: 70-80% 1RPM, L2: 60-70% 1 RPM, L1: 50% or less 1 RPM)
    Pull ups (L2: Scaled pullups, L1: Ring rows)