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

  • Cindy Workout

    “Cindy”

    20min AMRAP

    5 Pull ups MOD Blue Band

    10 Push ups MOD Knees

    15 Squats

    Rounds: 13 + 4

    Felt better on the blue band pull-ups but push-ups slowed me down. Ran a mile afterwards in 10:06.

  • Ghd+russian twist Workout

    For quality:
    4x15 ghd sitt-up
    4x15 russian twist

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
    Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
    Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5

  • Mingas Outdoor Fitty #3 Workout

    5min Warm Up:
    - Hurdles, Tyre Jumps (both feet inside), Log hops, Tyre jumps (one foot inside)

    3 rounds: 100m Subaru Forrester Car Pull (about 14 people on the rope)

    2 rounds for time, in pairs:
    - 15 tyre G2O's together
    - 10m x 20kg log shuttle run (ie 10m each way = 20m total) Each Person, one at a time
    - 15 tyre G2O's
    - 20m x 20k log shuttle run
    - 15 tyre G2O's
    - 30m x 20k log shuttle run
    - 15 tyre G2O's
    - 50m shuttle run, both at same time

    2 rounds:
    - 10 x 30sec rounds of 20kg log back squat, front squat OH squat (whatever you want), done at one round work, one round rest ratio (so 5 rounds work)
    - 10 burpees

    540m run for time (enter time below)

  • Ulko-wod Workout

    Pari-wod

    4 rounds:
    10 jumping squats
    Run 12m
    20/30/40/50 mountain climber
    6m askelkyykky
    run 6m

    Toinen tekee kokonaan, sen jälkeen toinen. Molemmat tekee 4 kierrosta.

  • Call to Arms WOD 2 Workout

    Seated dumbell curl:
    24kg x 3 =144; 24kg x 3 = 144; 24kg x 3 = 144-->TOTAL = 432
    Weighted Dip:
    BW x 10 = 840; BW+10kg x 10 = 940; BW+20kg x 10 = 1040-->TOTAL = 2,820
    Seated hammer curls:
    20kg x 5 = 200; 20kg x 5 = 200; 20kg x 5 = 200-->TOTAL = 600
    Close Grip Bench Press:
    50kg x 5 = 250
    60kg x 5 = 300
    70kg x 5 = 350
    TOTAL = 900
    Ezi-bar seated preacher curl:
    27.5kg x 3 = 82.5 (7.5kg bar)
    37.5kg x 3 = 112.5
    47.5kg x 3 = 142.5
    TOTAL = 337.5
    Push Up (hands in-close, elbows touching sides, feet on 20" box):
    BW x 10 = 840
    BW x 10 = 840
    BW x 10 = 840
    TOTAL = 2,520
    Standing Barbell Curl:
    30kg x 7 = 210
    35kg x 7 = 245
    35kg x 7 = 245
    TOTAL = 700
    Cable tricep push down (using towel):
    16.25kg x 7 = 113.75
    21.25kg x 7 = 148.75
    26.25kg x 7 = 183.75
    TOTAL = 446.25
    GRAND TOTAL = 8,755.75

  • Back squat Strength

    3x5 @ 75%, 80%, 85%

  • 020215 Workout

    As a team 12 minutes
    2 ropes
    15 boxjump
    150m run w/ 6 kg med ball

  • D-Day, June 6 Workout

    5X3 Front Squats (135,155,165,175,185)

    WOD: 3 Rounds For Time-

    50 Double Unders
    21 KB Swings (Rx #53)
    12 HSPU

    thank you to Brandon for the encouragement and coaching through the last round of HSPU's. don't think i would have finished w/o your help.

  • Fighting a Polar Bear Workout

    For Time:

    150 Wall Ball (20lbs)
    150 Kettlebell swings (40)

    here's a little WOD math
    20lbs x 150 reps = 3000 cumulative lbs
    40lbs x 150 reps = 6000 cumulative lbs
    3000 + 6000 = 9000 cumulative, cumulative lbs
    so go tell your friends that you moved 2.5 tons in less than 20 minutes. BOOM!