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

  • Glad it wasn't 100... Workout

    For Time:

    50 Pull Ups
    50 Kettle Bell Swings (Rx 53)
    50 Double Unders
    50 Overhead Squats (Rx 95/65)

    Finished the first 3 stations in under 7:00. Started OHS at 95# and got 8 before I couldn't do any more. Dropped to 75#, and 14 minutes later, I finally finished.

  • 3X3 Shoulder Press Workout

    Linear

    115

  • Row to Burpee Workout

    3 rounds for time:
    500m Row
    20 Burpees

  • 05-23-11 WOD Deathy By Squat Cleans Workout

    Death by:

    Squat Clean 95/65 - Started with 65 but had to go down to 50 after only 5 rounds.

    Box Jump 24/20

    Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

    If you don’t understand ask a coach WHEN you get here….

  • CFE - May 23 Workout

    200M Sprint
    400M Sprint

    For whatever reason this didn't sound that bad at first - didn't take me long to figure out I was wrong big time...

  • Karen Workout

    For time:
    150 x Wallballs

  • HSPU and stuff 16072019 Workout

    Amrap 9
    30 double unders
    5 strict HSPU’s
    12 GHD sit ups

  • Muscle & Power, YV2 Strength

    4 sets of:
    10 Bent over barbell rows (supinated)
    5 Ring rows
    Rest

  • 10min OTM 2 x hang squat snatch Strength

    10min OTM:
    * 2 x hang squat snatch

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 2x3000 m @ 2:08-2:10/500 m pace
    - Rest 2 min between sets
    - Times: 2.07.8, 2.07.6
    - HR 174/189
    Cool down for 20 min

    PM: 140 min
    Warm up & COS 20 min

    1.HSW
    - 16 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - EMOM10: 10 x 1 MU
    - E2MOM22: 11 x 2 MU
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4 x 3-2-2 @ 30-32.5 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Supinated Bent over row
    - 5 x 8
    - 45 45 47.5 47.5 47.5 kg

    5.Accessory
    A. 3 sets:
    12 Supinated single arm pulldown - 10 15 15 kg
    10 Straight arm lat pulldown - 10 10 10 kg