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

  • Home WOD 01-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
    - Equipment: Medium weight

    B) WARMUP
    AMRAP 5
    5 Shin Box + Forward Fold
    10 Arms Overhead Squats
    20 Jumping Jacks

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    RKC Plank x 1
    Jump Squats x 1
    Repeat this sequence x 4

    • So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

    D) 4 ROUNDS FOR TIME
    400 Meter Run
    20 Hollow Rocks
    5 KB Windmills each
    – Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

    – Alternatives for Run:
    400 Meter Row
    100 Double Unders or High Knees
    90 KB March total

    TIME CAP = 14:00 Minutes

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) 4 ROUNDS FOR TIME
    400 Meter Run / Or option from above
    20 Hollow Rocks
    :20 Side Plank from Straight Arm

    E) LIZARD POSE
    As above

  • 15min amrap rkb swing Workout

    15min amrap
    rkb swing @24kg

  • OHS, Bike and T2B Workout

    21 OHS 40kg
    400m bike
    15 t2b
    400m bike
    15 OHS
    400m bike
    12 t2b
    400m bike
    9 OHS
    400m bike
    9 t2b
    400m bike

  • Rest day Workout

    Rest day
    50 min massage

  • Main site Monday 220404 Workout

    5 rounds for time of

    • 20 pull-ups
    • 400-m run

  • Gymnastic Skill Work Workout

    For Time:
    100 T2B
    - Every break complete 30m Farmers Carry 2x20/15kg DB

  • Toxic Workout

    Modified HERO Wod 'Bert':

    For time:

    30 Burpees
    400m Run
    50 Push-Ups
    400m Run
    56m Walking Lunges
    800m Bike-Erg
    100 Air Squats
    400m run
    56m Walking Lunges
    400m Run
    50 Pull-Ups
    400m Run
    30 Burpees

    TC: 40min

  • Backsquat 5x5 Strength

    5x5 /3min
    80-85%

  • WOD 03/03/22 Workout

  • Maanantai 1.11.21 Strength

    1.) Tall clean+tall jerk 4×3+3
    2.) Hang clean @/below knee +above knee 5-6×1+1
    3.) Jerk off rack 5×2
    4.) Back squat 5×2 1.rep paused