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

  • Revenge of the morning crew 👹 Workout

    For time:

    50 wallball
    40 boxjump
    30 burbee
    20 thruster
    10 pullup
    20 thruster
    30 burbee
    40 boxjump
    50 wallball

  • Muscle & Power, AV1 Strength

    Squats 8-8-8-8-8-8.
    - First 2 sets OH squats,
    - next 2 sets Front squats,
    - last 2 sets Back squats.
    Add weight for every set.

  • WOD 7/25 Workout

    Squat
    1-1-1-1-1
    (135-155-185-205(fail)-195)

    30-20-10
    KB Swing (70/53)
    Double Unders x2 (60-40-20)

    Scaled:
    53
    Running Mans

  • Heavy Strength

    A: Burpee box jumps x15
    B: Bench press 5-3-1+
    C: WPU 3set
    D: Incline DB bench press 3set
    E1: Leg extensions 2set
    E2: Back extensions 2set
    E3: DB shoulder flys 2set

  • 12-6-11 Tuesday WOD Belated 27th Workout

    For Jenny’s belated birthday

    For Time

    27k Run

    OR,

    2 Rounds

    27 reps of:

    Double unders

    wallball

    kettlebell swing 1.5/1 pood

    burpees

    kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

    walking lunge

    100m sprint

    jumping pull up

    knees to elbows

    100m sprint

    ABMAT

    Fucking brutal. Happy Birthday Jenny. I hope your day is great.

  • Back Attack 5 Workout

    Wide grip pull-up (strict form):
    BW (84kg) + 15kg x 8 = 792
    BW + 20kg x 5 = 520
    BW + 20kg x 4 = 416
    TOTAL = 1,728

    Bent over barbell row:
    60kg x 8 = 480
    60kg x 8 = 480
    60kg x 8 = 480
    TOTAL = 1,440

    Seated Cable Row:
    68kg x 8 = 544
    75kg x 8 = 600
    75kg x 8 = 600
    TOTAL = 1,744

    Reverse Cable Fly:
    3.75kg x 8 = 60 (each arm)
    3.75kg x 8 = 60
    3.75kg x 8 = 60
    TOTAL = 180

    GRAND TOTAL = 5,092

  • Bit of a Grind WOD Workout

    Complete 5 rounds for time:

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    83 in 7 rounds as follows:

    20
    15
    10
    10
    8
    10
    10

    I got a little sloppy in the middle, but felt good at the end. The new girl in our class (don't know her name) ran like a frickin' deer...tried to stay with her. My PR was 96 back in early May, so this was a little weak for me.

  • 20min AMRAP Workout

    AMRAP 20min
    20 pull up
    20 squats
    20 double unders

  • Run & Burpees Workout

    Run 1mi
    50 burpees
    rest 2min
    50 burpees
    Run 1mi