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

  • Run 500 Cal Workout

    500 Cal for time

  • EMOM x40 Workout

    EMOM x 40
    1) 8-14cal bike
    2) 8-14cal row
    3) 8-14cal ski
    4) rest

    Target hr zone 2

  • 18.4.2023 BasicWod Workout

    EMOM 12

    Minute 1 : 30 Shoulder Taps
    Minute 2 : 10 Double Dumbbell Push-Press
    Minute 3 : 30 X-Jumps
    Minute 4 : 20 Sit-ups

  • 06.02.2022 Team WOD Workout

    W-UP
    2 sets:
    10 Ring Rows
    20 Plank Shoulder Taps
    30 Jumping Jacks
    20 Lunges
    10 Knee Push Ups
    Team WOD
    For Time:
    15 Rounds:
    5 Pull Ups
    10 Push Ups
    15 Air Squats
    *Partner Double KB/DB Farmers Hold @2x24/16kg

    rest 5 mins

    15 Rounds:
    12 Single Arm DB Deadlift (6+6) @22.5/15kg
    10 Goblet Lunges
    8 Single Arm DB Push Press (4+4)
    *Partner Wall Sit

    Kui aega
    21-15-9 Tuck Ups
    into...
    21-15-9 Straight Leg Sit Ups
    into...
    42-30-18 Plate Russian Twists
    .................
    P1 21 tuck up, P2 21 tuck up, P3 21 tuck up, P1 15 tuck up, P2 15 tuck up, etc...

  • Capacity workout Workout

    𝗟𝗲𝘃𝗲𝗹 𝟯:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    30 m Handstand Walk (4*7.5m) (4*25 feet)
    Max Cal Row

    𝗟𝗲𝘃𝗲𝗹 𝟮:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    15 m Handstand Walk (2*7.5m) (2*25 feet)
    Max Cal Row

    𝗟𝗲𝘃𝗲𝗹 𝟭:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    3 Wall Walks
    Max Cal Row

  • Hurt locker Workout

    Emom 30

    1. 15 down up
    2. 20 jumping squats
    3. 20 dead bugs
    4. 30 harmstrings bridges
    5. 20 lunges
    6. 10 push up

  • 22.9.2025 Handstand Circuit, Strength Workout

    Handstand Circuit

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
    5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
    0:20-0:30 Wall facing flutters
    0:20-0:30 Sideways wall handstand
    2-3 Handstand pivots
    +
    Practice a few handstand pirouettes

  • 20 min partner wod I go You go Workout

    20 min amrap
    10 wb
    10 box overs w 22.5 kg db
    10 db snatch
    20 situps

  • Easy wod #masu Workout

    20-15-10-5

    Ring row
    Bike erg
    Lunges
    Row

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!