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

  • Rahoi Workout

    12min AMRAP
    12 box jumps (24/20")
    6 thrusters (95/65#)
    6 bar facing burpees
    8 + 2 box jumps

  • Weighted Pullup Ladder on the minute Workout

    WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

    Use as many sets each minute as needed.

    Eric's challenge: Start with strict pullups wearing a weight vest. When you barely can complete your previous set, switch to kipping pullups wearing a weight vest. When you barely can complete your previous set, strip the weight vest altogether and continue on as long as you are able. Post weighted vest amount and how long you were able to go.

    Did 6 rounds strict w/ weight vest, 10 total kipping w/ weight vest, 14 total, then did pushups until failure at 17 or 18 rounds

  • "Barbara" Workout

    5 rounds each for time (3min rest between rounds)

    20 pull ups
    30 push ups
    40 sit ups
    50 air squats

  • Rankel Workout

    20min AMRAP
    6 Deadlifts (225/155#)
    7 Burpee Pull Ups
    10 Kettlebell Swings (70/53#)
    200m run

    5+ 6 DL

  • Heavy Deadlift Workout

    10x2 Deadlift
    100 sits ups
    (75 abmat/25 GHD)

  • Kettlebell Workout

    Teams of 2 Partner Wod
    Partner : Plank Hold
    4 min Work 1.5 min Rest
    1. Taters
    2. Alt Russian Swing
    3. KB Diamond Push-Up
    4. KB Sit-Up & Press
    5. Goblet Squat
    @12/20

  • Endurance Workout

    • Interval:
    1 Interval of:
    Row 1000 m @ > 90% MHR
    1:1 rest
    3 Interval of:
    Row 500 m @ > 90% MHR (prova a tenere lo stesso 500/split dei 1000 m)
    1:1 rest each interval

  • 06-09-11 WOD Workout

    Shoulder Press 3.3.3 75lbs

    Then:

    15 min AMRAP

    5 HSPU

    10 Ring Dip

    20 Wallballs 20/14
    6 1/3 +5( 6rds +hspu&dips)

    Then I also got my first kipping pull up!!

  • shoulder press Strength

    deload 3x5

  • 3-22-11 WOD Double Unders & Run Workout

    100 Double Unders(DU)
    200m run
    75 DU
    400m run
    50 DU
    600 m run
    25 DU
    800m run

    Did this WOD two days after the gym and it was pure hell...but I finished!! I had a ton of slash marks on my arms from stepping on the rope!!