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

  • Sit/Push/Squat 100x Workout

    10 rounds of:

    10x Sit-Ups
    10x Push-Ups
    10x Squats

  • Chelsea Workout

    Every minute on the minute for 30 minutes, complete the following:

    5 pullups (w/ Band)
    10 pushups (Modified)
    15 squats

    The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 0:25, you get 35 seconds to rest before next round kicks off.

    10 minute cool down, then run to the lantern and back!

  • FRT AB 50 cal Workout

    For time
    50 cal assault bike

  • Deadlift Strength

    Deadlift
    *Set 1 – 8 reps @ 55%
    *Set 2 – 6 reps @ 65%
    *Set 3 – 4 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 92%
    *Set 6 – 2 reps @ 98%
    Rest as needed

  • Salibandy Workout

    3h salibandy

  • Assault bike & dball GtOS Workout

    For time:
    12cal assault bike
    10 dball ground to over shoulder (50kg)
    12cal assault bike
    8 dball gtos
    12cal assault bike
    6 dball gtos
    12cal assault bike
    4 dball gtos
    12cal assault bike
    2 dball gtos

  • ROKFit WOD 3 The Chipper Workout

    WOD
    1000m Row damper at 4.
    100 Double Unders
    70 Squats
    50 Toes to Bar
    30 SDHP 2 pood KB
    20 KB Swings 2 pood
    10 Squat Clean Thrusters 155lbs

    tough chipper - T2B were rough. DUs felt better this time. Jacked my hand up on a missed squat clean on rep 5 of 10 and sat out for a couple minutes debating whether I should push it to finish or not injure the hand anymore. finished the set of 10 and have iced my hand since.

  • Jackie Workout

    1000 meter row
    50 thrusters 45#
    30 pull-ups

  • 10 x 150m row, 30sec rest Workout

    10 x 150m row, 30sec rest
    29.1
    29.6
    29.5
    29.8
    29.9
    29.8
    30.2
    30.3
    29.9
    30.3

  • Hangover Cure Workout

    Squat Clean
    3-3-3

    For time:
    30 Handstand push-ups
    40 Pull-ups
    50 Kettlebell swings, 1.5 poods (overhead)
    60 Sit-ups
    70 Burpees