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

  • wod 11 Workout

    6 int 2' w 2' r

    200 m row
    10 push press 20 kg
    ampar burpees

  • wod 12 Workout

    5 RFT

    30 double under
    10 hspu
    10 pistols

  • Deadlift, Wallball Workout

    Deadlift 5-5-5 reps for load
    265-265-265

    Five rounds for time of:
    165 pound Deadlift, 5 reps
    15 Wall ball shots, 20 pounds

    Time: 09:21

    Buy out: Push-ups, pull-up practice

  • Bench Press Workout

    12 reps x 2 sets @#135
    9 x 1 @#135

    1 x1 @#165
    1 x 1 @#175
    1 x 1 @#185
    1 x 1 @#195 Fail

  • Amrap8 Workout

    AMRAP8
    1 Clean
    1 Burpee over the bar
    2,2
    3,3
    4,4
    .... niin pitkälle kuin pääset

  • Bike Workout

    On the Bicycle . . .

    15 sets of:
    45 seconds @ 95-97%
    90 seconds @ recovery spin

  • Jerry Can Couplet x2 Workout

    3 Rds of:

    30 Double Unders
    10 Jerry Can OH Lunges (approx 50#)

    THEN

    5 Rds of:

    3 Atlas Stone lifts 145#
    15 Jerry Can Swings

    *PR'd on Double unders in the warm-up with 90 unbroken

  • OpenGym klo 12-14 Workout

    Open Gym klo 12-13.

  • 06-28-11 Death by Thrusters & 1min Rounds of DU's and Planks Workout

    WOD:
    Death by Thruster95/65

    Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

    Then 4 min rest followed by:

    3 rnds of

    1min Max DU’s

    1min Plank

    There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!

    I only made it to round 3 when my shoulder started hurting, then went to squat cleans to round 10 and it then really started bothering me so I tapped out. Still nursing the shoulder

    DU's and planks I felt I did ok considering I was tired from the workout. 123 reps

  • Deadlift/burpees/DU Workout

    5 Rounds for time:
    -5 Deadlifts
    -10 Burpees
    -15 Double Unders