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

  • Air Force WOD Workout

    For Time: Start w/4 Burpees & then do 4 Burpees every minute
    Rx (95/65)

    -20 Thruster
    -20 Sumo DLHP
    -20 Push Jerk
    -20 OH Squat
    -20 Front Squat

    I have no idea why I was so slow. I've backed off on weigh over my head to rehab a shoulder injusry, which seems to have gotten better, but I lost a lot of strength while doing that :(

  • Pohari Workout

    Pohosjoenlenkki n. 11km

  • Chief Workout

    Front Squat 2RM

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    This one was tough. I felt pretty good though. I did 4, 4, 3, 3, 4 for a total of 18. I was hoping for 20 but dogged out a bit in the middle rounds. My cleans felt a little off. I was getting them up into the rack as well/cleanly has I have been lately. I think I need to really focus on whippng my elbows through and under the bar as quickly as possible.

    This is the exact same number I got when we did it back in June...but i was sick that day...doh!

  • Unwanted Workout

    12min AMRAP of...

    I : GS snatch x20 (24kg/16kg)
    II : T2B/K2E x10
    III : Box Jump x10 (30”/24” - full extension on top!)
    IV : 60 sec (ski) ergo FOR CALORIES

    Result is the calories on (ski) ergo.

    You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

    GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.

  • Kelkkailua Workout

    3 rounds

    50m sledge push 105/75 kg

    Rest between rnds

  • 6KM of pure run Workout

    4 x 800m
    4 x 400m
    4 x 200m
    4 x 100m

    Rest time between the laps are the time you run.

  • Palauttavaa airdyneä Workout

    20min airdyne ja venyttelyt päälle.

  • Chief Workout

    Front Squat 2RM @95, 125, 145# PR

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    21 + 1/3 & 2 Push-ups; PR! Big thanks to Dawn & TMFK for cheering 7pm on and Tim for making sure I did what I needed to do!

  • Example workout Walter Day 2 Workout

    10 push-up
    10 jumps
    10 sec plank
    fhe;iogh;hreio
    Drink water every 20 sec

  • Fran Workout

    21-15-9
    Thrusters #95
    Pullups