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

  • The Chief Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    1. 12 Squats / 12 Push Ups / 12 Lunges / 12 Sit Ups
    2. Bur­gener Bar Warm Up
    3. Bur­gener Skill Trans­fer Set

    Work: Bench­mark Work­out — “The Chief“
    5 Rounds of — 3min. AMRAP ( 135/95lb)
    3 Power Cleans
    6 Push Ups
    9 Squats
    60sec. Rest

    Recov­ery: Mus­cle Up Rows
    3,3,3,3,3

  • Power Cleans-10min AMRAP Workout

    Power Cleans
    3-3-3
    Then...
    10min AMRAP
    50 Double Unders
    10 Burpees

  • Helen Workout

    3 rounds for time:
    - 400 meter run
    - 21 Kettle Bell Swings Rx 53/35
    - 12 pull ups

  • 11-20-11 Workout

    For time 15mins
    Mod. Muscle ups: 9 ring dips, 9 pull ups
    3 14# wall ball sut ups
    3 95# cleans

    Made it through 4 rounds in 15mins. :)

  • A2G Chismar Workout

    21-15-9
    A2G OHS 95#
    A2G FS 95#
    A2G BS 95#

  • core for quality Workout

    ghd sit ups w/ 14lbs wall ball
    10-8-6-4-2

    ghd back extension w/7kg DB
    10-8-6-4-2

  • Kyykkäilyä Workout

    4 kierrosta:
    7 etukyykky
    13 takakyykky

    Paino 65% etukyykky maksimista

  • Helen Workout

    3 rounds for time:
    - 400 meter run
    - 21 Kettle Bell Swings Rx 53/35
    - 12 pull ups

  • Napoli Workout

    1 RM Press (180#)

    10 Min AMRAP
    20 CTB pull ups
    20 Clapping push up
    20 sit ups
    20 squats

  • Modified Bradshaw Workout

    modified due to equipment
    10 rounds
    3 HSPUs
    6 Deadlifts @185
    12 KBSwings 1.5pood
    24 Double Unders - first round at 17 reps jump rope broke. finished rest of wod with first 3 moves. 15:45