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

  • 5x5 squat Workout

    really thorough warmup.

    5x5 squat at 150 lbs (~80% 1RM)

    I'm terrible at squatting. Thought I might try doing this once a week with a 5-10 lb increase each time to see if I can get more comfortable/stronger.

  • Seahawk Workout

    3 Exercises: squat, push-up, sit-up
    15-12-10-8-5 two rounds
    10 burpees every 5 minutes

  • Heavy Dips and Squats Workout

    5x5
    Dips: No Weight (Next 1 Stone)
    Squat: 45/Full Vest (only got 3 last set)

    Good Workout...excited about the dips...only missed when the rings came away...not strength.

  • Festivus WOD Workout

    1 RM Deadlift
    250 Row Sprint
    max consecutive HSPU

  • Lördag 4/2 2017 Workout

    I lag på 3:
    5 rft:
    1000m row
    90 DU
    60 Dead Lifts 80/60kg
    45 box jumps
    1 jobbar åt gången, 2 hejar på!

  • WOD 091512 (Pushmore) Workout

    For time of:
    30 Double Unders
    30 Power Cleans @ 45kg/30kg
    30 Double Unders
    30 Push Jerks @ 45kg/30kg
    30 Double Unders
    30 Ring Dips
    30 Double Unders
    30 Pull Ups
    30 Double Unders
    30 Burpees

    Beginner: Scale movements and load as necessary.
    Advanced: Barbell @ 60kg/40kg.

    Result:- 30:39minutes - Orange Band for Pullups & Ring Dips

  • WOD 091412 (Pushmore) Workout

    5 minutes for reps of Turkish Get Ups, Left & Right

    then:-

    In 15 minutes, complete as many rounds as possible of:
    30 Snatches @45kg/30kg
    Run 400m

    Beginner: Scale movements and load as necessary.
    Advanced: Barbell @ 60kg/40kg.

    Result: 24KG KB (6Reps), 1R+23 (40KG)

  • Modified Daniel Workout

    “Daniel“

    For time:
    50 Pull-ups
    400 meter run
    14 pound wall balls, 21 reps
    400 meter run
    14 pound wall balls, 21 reps
    400 meter run
    50 Pull-ups

    Forgot to log the time - estimating 30 min

    This WOD is in honor of Daniel Crabtree, Army Sgt 1st Class. Killed in Al Kut, Iraq. June 8th 2006
    To all those who have given all, we will never forget.

  • Modified Daniel Workout

    “Daniel“

    For time:
    50 Pull-ups
    400 meter run
    36# Thrusters, 21 reps
    400 meter run
    36# Thrusters, 21 reps
    400 meter run
    50 Pull-ups

    Forgot to log the time - estimating 30 min

    This WOD is in honor of Daniel Crabtree, Army Sgt 1st Class. Killed in Al Kut, Iraq. June 8th 2006
    To all those who have given all, we will never forget.

  • soccer Workout

    played for two hours. I was quick as a jackrabbit out there.