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 95#
    Pull ups

  • Weighted C2B Pull Up 5 RM Workout

    1. 5lb x 5
    2. 7.5lb x 5
    3. 10lb x 3
    4. 10lb x 3.5

    NOTE: First time doing these. Feels weird having a weight swinging through your legs. Maybe I wasn't doing them right?

  • 21032014 Workout

    Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)

  • Torsdag 7. April 2016 cardio Workout

    Cardio
    5K rowing
    26,22 min

    1. Trening etter 2 mnd sengeliggende. 265 kcal (529 kcal pr/hour) Motstand 3,5

  • The Chief Workout

    The Chief

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    First workout back after 2 weeks off.... haven't felt this out of shape in a long time, it sucked! I know I can RX this workout, but wasn't about to hurt myself today- did 18 1/3 rounds at 75lbs. Great to be back!

  • 10 to 1 mb clean. Pull ups Workout

    10-9-8-...-1
    Mb clean
    2 pull ups

  • 3 ROUNDS FOR TIME OF Workout

    30x Double unders
    20x Pull-ups
    10x Burpees
    5x Handstand push-ups
    5x/leg pistols

  • Deadlift 1RM 1 RM Strength

    Deadlift 1RM 1 RM

  • Back Attack 2 Workout

    Wide grip pull-up (strict form):
    - 3 rounds:
    BW (84kg) x 11 = 924
    BW + 5kg x 6 = 534
    BW + 10kg x 4 = 376
    TOTAL = 1,834

    Single Arm Bent over row:
    - 3 rounds:
    22kg x 5 = 220
    26kg x 5 = 260
    30kg x 5 = 300
    TOTAL = 780

    Dumbell Reverse Fly (bent over, head on back of seat):
    - 3 rounds:
    3kg x 5 = 30
    4kg x 5 = 40
    4kg x 5 = 40
    TOTAL = 110

    Inverted Row (feet on 24" box, STRICT FORM):
    - 3 rounds:
    BW (84kg) x 16 = 1,344
    BW x 14 = 1,176
    BW x 11 = 924
    TOTAL = 3,444

    GRAND TOTAL = 6,168

  • AMRAP 20' Workout

    10 hspu
    13 ttb
    200 mt