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

  • Weighted Tabata - Mainsite SUNDAY 101128 Workout

    Tabata Weighted pull-up, 30 pound dumbbell
    Rest 1 minute
    Tabata Weighted squat, 45 pound plate
    Rest 1 minute
    Tabata Weighted ring dip, 30 pound dumbbell
    Rest 1 minute
    Tabata Deadlift, 165 pound barbelll

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals.

    Score:
    Pullups 3
    Squats 8
    Ring dips 1
    Deadlift 4
    TOTAL 15

    not too bad I guess... it left me sore everywhere though haha

  • Diane Workout

    21-15-9 reps of:
    225 pound Deadlift
    Handstand push-ups

    Scaled down to 80k deadlift and bench pushups.

    Completed in 8:18. Form suffered a bit towards the end on the DLs so ended up feeling it a bit in my lower back.

  • Deadlift 5 RM Strength

    Deadlift 5 RM

  • CF LPR 141217 WOD Workout

    3-6-9-12-15-18-... reps of:
    * Push-up
    * C2B
    * burpee

    12min time cap.

  • 30 Something Workout

    Pre-WOD
    5X2 Bench Press

    For Time
    500 Meter Row
    30 Burpee
    (Rest 2 Minutes)
    400 Meter Run
    30 Wall Ball
    (Rest 2 Minutes)
    100 II Unders (1:2 Singles)
    30 KB Swings (70/53)

  • Ranskalaiset Strength

    Ranskalaisia ojentapunnerruksia 3x12
    Joka sarjan päälle 10 ojentapunnerrusta

  • Weighted Pull-Ups Strength

    12x3 OTM 8 kg kuula jalassa niin usein kuin pystyi

  • WOD 28 Workout

    4rft
    12 burpees
    25 squats
    15 push press 25-20 kg

  • combo Workout

    run 2 laps
    50 skates
    50 abs
    50 walking lunges
    60 sec wall sits

    run 2 laps
    jump ropes 1 min
    step ups 1 min
    inner and outer thigh lifts 25 each exercise
    ski jumps
    abs 1 min

    repeat

  • WOD Workout

    AFAP (Time cap: 12 min):
    Circuit:
    1 - 60 Air Squats.
    --- 50 m running.
    2 - 50 Kettlebell Swing.
    --- 50 m running.
    3 - 40 Box jumps (24"/20").
    --- 50 m running.
    4 - 30 Toes to bar.
    --- 50 m running.
    5 - 20 Push ups.
    --- 50 m running.
    6 - 10 Burpees.