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

  • Storm Workout

    Pre-WOD: 5X3 Front Squat: 135-155-155-165-165

    WOD: For Time: (20 Double Under/40 Sgls for every break)
    -25 HSPU - (0 breaks) *used bands
    -50 KB Swings (53#) (3 breaks)
    -75 Push UP (4 breaks)
    -100 Air Squat (3 break)
    -125 Seconds of Plank (1 break)
    For some reason i did 2:25 seconds of planks.

  • Miagi Workout

    50 DL 135Lb
    50 Push-ups
    50 KS 24Kg
    50 Clean & Jerk 135Lb
    50 Pull-ups
    50 Taters 24Kg
    50 BJ 20"
    50 Wall Climbs
    50 Knee to Elbows
    50 DU

  • WOD - K2E PU PP Workout

    Hip thrusters 9-9-9
    50-50-50 kg

    7 rounds f.t.

    7 K2E
    7 Pullups
    7 KB Pushpress

  • Games Open WOD 12.4 Workout

    Games Open WOD 12.4

    Complete as many reps as possible in 12 minutes of,

    150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- Finished in 8:28

    90 Double unders

    30 Muscle ups

    Completed wall balls and 50 DU's... on about DU 25 or so, caught my rope and the metal piece holding it came off which messed me up, didnt get back into a good rthym after that. Still felt like i did ok though.

  • Karen Workout

    “Karen”

    For time

    150 Wallballs 20/14 (MOD 10#)

  • Backsquat 5 RM Strength

    Find your 5 RM in backsquat

  • Run/Abmat Situps Workout

    For time:

    4 rounds

    Run 400 meters
    Abmat situps, 30 reps

  • Jumppa Workout

    50 ghd sit ups
    50 ghd back extensions
    50 pull ups
    50 ring dips

  • Thruster, Pull, Run Workout

    Pre WOD:
    5x2 Thrusters (went up to 155 lb.)

    WOD:
    20 min AMRAP
    -5 Thrusters (115/75)
    -10 Pullups (3 kipping, 7 jumping)
    -100m Sprint

    7 rnds + 5 thrusters

    Alternated workout with partner.

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan T2B
    Otm 6min T2B 3x

    Metcon 12min Amrap
    2x pallo boxin yli
    4xpunnerrus
    10m askelkyykkykävely