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

  • Fran Workout

    21-15-9
    thrusters (M 95#/W 65#)
    pullups

  • Jackie Workout

    1000 meter row
    30 thrusters (used men's weight 45#)
    50 pull-ups

  • Atlas Workout

    Strength: Back Squat:

    1x10 255lbs
    1x8 275 lbs
    1x6 295 lbs
    1x4 315lbs
    1x2 335lbs

    WOD: 3 rounds for time:
    -30 pull-ups
    -50 double unders
    -10 handstand push-ups

    8:41

  • 1 hour biking Workout

    Vondelpark - center- home

  • Ninjat 14-16v WOD Workout

    12 min AMRAP

    15 boxjump
    12 Thrusters (30 kg)
    9 Handstand push ups

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225

    20 Box Jumps 24"

    25 Pull ups

    After third round, had to mod to 185 and jumping pull-ups. Thought this would help burn out my cold but I just had nothing in the gas tank.

    Rough day.

  • March 30 Workout

    Four Sets (not for time) of:
    4 Front Squats
    8 Back Squats
    10 Lunges (w/barbell)

    Rest 90-Seconds between sets. Use the same weight for all movements.

    "Cash Out"
    50 Medicine Ball "Side to Sides"

  • April 2 Workout

    3X5 Strict Press
    1x10 Strict Press
    1x20 Strict Press

    Four Rounds of:

    500m row
    Rest 90 seconds between rounds

  • CCC Workout

    Strength:
    Front Squat
    1×5@65%/1×5@70%/1×5@75%/1×5@80%
    155,175,195,205

    Back Squat
    1×5@60%/3×5@65%
    185,205

    For score:
    100 Double-unders
    -then-
    15-Deadlifts 105/155
    Twelve second support hold
    6-Bar over burpees
    AMRAP 8 Minutes

    3+15

  • TUESDAY F.O.D. 20120403 Workout

    Tabata:

    8 Rounds of 20 seconds work followed by 10 seconds of rest of

    KBS (50/35) (70/50)
    Combo
    P.P. 85/75
    Box Jumps