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

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Different 400m fun Workout

    400m run
    30 squats
    400m walking lunge
    30 push ups
    400m overhead carry 20k plate
    30 burpees

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • 5k Imported Workout

    5k-38:00--walked up hills. Renee sick. Very cold. felt i could have run the entire way, but happy to hang back w/my friends Tiff & Renee.