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

  • 200 KB Swings, 200 Air Squats For Time Workout

    200 KB Swings (53 lbs)
    200 Air Squats

    For Time

    I actually broke my iPhone a couple of days ago so the time is not precise. I believe it was actually below 8 minutes but I'll put 9 here to make sure I'm not cheating.

  • JT Imported Workout

    21-15-9
    HSPU
    Ring Dips
    Push Ups

    1st 12 HSPU's raw then had to use 2 purple bands for remainder of HSPU's

  • The Torso Tormentor Workout

    5 rounds of max reps without resting between rounds or sets.

    Pull Ups
    Push Ups
    Knees To Elbow
    Sit Ups

    1

    28, 22, 21, 8 = 79

    2

    6, 11, 11, 7 = 35

    3

    5, 12, 12, 5 = 34

    4

    5, 10, 10, 3 = 28

    5

    3, 6, 11, 3 = 23

    My stomach is wrecked... Will most certainly have to roll out of bed tomorrow morning! Bummer that I didn't make 200 :(

  • Jump & Swing Workout

    5 Rounds: 1 minute on the minute

    20 Box Jumps (24")

    5 Rounds: 1 minute on the minute

    20 Kettle Bell Swings (Rx 53 lbs.)

    OR

    Karen:
    150 Wall Ball Shots for time

  • WTF! Workout

    WOD: 3 rounds
    - 100 Jump Rope
    - 21 kettlebell swings (53 lbs)
    - 12 pull ups

    Wasn't happy with my performance so I added onto it with.

    Post WOD:
    - Cycling 10 minutes as far as possible
    - 50 K2E
    - 50 Squats

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat

  • 4km Run Workout

    With Emma :)

  • Run Workout

    4 km Imported.

  • Run Workout

    4 km Imported.

  • Kisaralli Workout

    Snatch warm up

    5x every 30s 6-10 burpee over bar

    5x every 30s 7-10 front squat 50% max

    4x every 30s max cal row rest 10s

    4x every 30s 8-10 stoh 50% max

    4x every 30s 6-8 wallball