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

  • Arms Workout

    Chin Up (2secs raise, 2 secs lower)
    - 3 rounds x 5

    Standing Dumbbell Hammer Curl + Lying Down Ezi-Bar Tricep Press:
    - 10kg x 5 (each arm)
    - 22kg x 3, 16kg x 7 + 20kg x 10
    - 24kg x 3, 16kg x 7 + 20kg x 10
    - 26kg x 3, 16kg x 7 + 20kg x 10
    - 28kg x 3, 16kg x 7 + 20kg x 10

    Standing Ezi-Bar Curl + Standing Ezi-Bar Curl (wide grip) + Weighted Dip + Dip:
    - 20kg x 5 + 20kg x 5 + 40kg x 5 + 5
    - 25kg x 5 + 25kg x 5 + 40kg x 5 + 5
    - 30kg x 5 + 30kg x 5 + 40kg x 5 + 5

    Standing Dumbbell Hammer Curl (Palms facing body) + Plate Tricep Press:
    - 3 rounds
    - 12kg x 7 (each arm) + 20kg x 10

  • babsie Workout

    20 minutes
    20 each of:
    push up
    pull up
    sit up
    alternating lunches

  • Ab crusher Workout

    I decided to do an ab-centric workout in my garage before my guitar lesson.

    3 rounds:
    5 reps each side first portion of a TGU with a 44lb. KB.
    30 sec plank
    10 leg raises
    30 sec plank
    10 wiper leg raises
    30 sec plank

    Jump rope for 30 secs, rinse, repeat

  • Tempaus Strength

    3x3 tempaus

  • Työntö Strength

    3x 2+2 työntö

  • HSS RUB Workout

    Warmup
    Burgener warmup

    Skill
    5-4-3-2-1
    Hang squat snatch

    Wod
    9min amrap
    95#
    9xHang squat snatch
    1x resistance band run
    6xHSS
    2xresistance band run
    3xHSS
    3xresistance band run
    1 full round
    With 1 snatch on set of 3 hss.

  • Push Press-Sprints Workout

    Push Press
    3-3-3-3

    Then...

    10x100m Sprints

    135,165,185,205x2 (failed on 3rd press)

  • Santa Workout

    1 Chimney Climb (Rope) - No feet except round 9
    100M Sack Carry - 45# Sandbag
    10 Sleigh Jumps (Box) - 30" Box

  • Round the world Workout

    30 Reps for time of:

    Clean, Front Squat, Push Press, Back Squat, Behind the neck press #135

  • 12-6-11 Workout

    15 Minute AMRAP

    15 Burpees
    10 Arm Raise Push ups
    20 Second L-sit