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

  • Home Made Workout

    5 Rounds for Time:

    Run 400m/20 Burpees

    15:36, entirely too long to complete this WOD but I was still recovering from the weekend.

  • Power Clean/Floor Press/Back Squats Workout

    Power Clean @ 115--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Floor Bench Press @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Back Squats @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Felt great to be under that weight!

  • Griff/Annie Workout

    For Time:

    Griff (HERO WOD)

    Run 800 m forwards/Run 400 m backwards
    Run 800 m forwards/Run 400 m backwards

    12:28 (PR) as this was my first time doing this WOD

    THEN

    For Time:

    Annie (Benchmark WOD)
    Double Unders 50,40,30,20,10
    Sit Ups 50,40,30,20,10

    6:31

  • Back Squat Bonanza Workout

    Back Squat:
    - A. 15-15-15-15
    Or
    - B. 10-5-3-2-1

    Optional: Squatting Annie
    50-40-30-20-10
    -Double Under
    -Air Squat

    Record weight and time for squatting Annie.

    135 max back squat after 10 (95), 5 (110), 3 (125), 1 (135). New PR. Bench press also new PR at 90, went up from 85. Finished the lift day with 50,40,30,20,10 (singles/Situp/Squat) 7:54

  • Moxie Workout

    -3X Max rep Clean & Jerk (135) 10,7,10
    -3X 10-12 GHD Sit Up 5,5,4
    -3X Max rep Ring Dip 20,17,15 (band)
    -4X 100 meter sprints @ 70%

    Record total reps (excluding sprints).

  • Ergo Show Workout

    3 kierrosta
    3 min ab/echo
    3 min ski
    3 min row

    max cal

  • The Rocky Strength

    bench press, push press behind head and DU
    10,9,8,7, etc. for time
    60kg barbell

  • To 9.1. Workout

    Pistoolikyykyt oli alkuun ihan hirveää räpellystä enkä meinannut pystyä yhtään laskeutumaan boksin päältä ilman kaatumista. Pitkä on matka! Mutta kyllä se siitä sitten lähti ja meni paremmin. 5kg kiekon kanssa pystyin tekemään oikealla jalalla 4kpl, vasemmalla alkaa vihloa alaselkään ja kaadun.

    Pk-treeni oli tosi kiva! Meni ihan mielettömän nopeasti 2x20min ja syke oli varmaan ihan sopiva, kun selkeästi hengästytti muttei ahdistanut ja oli pelkästään kivaa.

    500m soutu+30 DU+ 10 thrusteria 20kg tangolla meni 4+500+30.

    400m juoksu+15 boksiaskellusta+15 burpeeta meni 3+juoksu. Jälkimmäisessä meni jonkin verran aina aikaa päästä sisältä ulos juoksemaan, kun piti kiertää salista pidempää reittiä ulos.

    Hyvä fiilis!

  • Back squat 5x3 + couplet WOD Workout

    1. Back Squat 5x3
      100/110/120/130/140

    2. For time
      5 rounds
      20 SDLHP @ 40kg
      15 knees to elbow

  • Nicole Workout

    Nicole

    20 min AMRAP

    400m Run

    Max Pull-ups

    Score is total reps of Pull-ups. Only use bands if we are out of rings.

    Always remember that there is a kid somewhere warming up with your PR.

    Didn't do very well on this WOD. My legs were KILLING me, so my runs were horrible. I normally would get 6 runs in so my pull-up # would be more, not my PR, but still a good WOD.