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

  • Row & Burp Workout

    Bench Press 5-5-3-3-1-1-1
    3X Max Reps Weighted Pull Ups

    WOD:
    1000 Meter Row
    30 Burpee

    Post WOD:
    Tabata Sit Up

  • Rowy Burps Workout

    Pre WOD:
    - 3 sets of 185lb bench press. Trying to get 30, what you didn't get you finished in ring pushups. I went 22, 15, 11.

    WOD:
    - 1000 Meter Row
    - 30 Burpee

    Post WOD:
    - Tabata Sit Up (min sucked today, ended with 11 as my low).

  • 400s and MAN MAKERS Workout

    4 rounds for time of:

    400 M run
    5 man makers-25 pound db

    Man makers KILL

    Hotel room WOD. Measured 200 meters on google maps and made that my halfway point.

  • Heavy Push Press & Dead Lift Workout

    Pre-WOD: For Time-
    30,20,10 Double Under & Sit Up

    WOD: Go for Heavy not for Speed
    5 Rounds For Time-

    5 Push Press.

    5 Dead Lift.

    Post WOD:
    Weighted Planks

  • Play Time Workout

    30 Kipping Pull Ups
    30 K2E
    100 M Swinging Kettle Bell Walk (12kg)

  • 50 K2E, 200 KB Swings for time Workout

    50 Knees 2 Elbow
    200 Kettle Bell Swings

  • Heavy Push Press & Dead Lift Workout

    Pre-WOD: For Time-
    30,20,10 Double Under & Sit Up (2:13)

    WOD: Go for Heavy not for Speed
    5 Rounds For Time- 9:30

    5 Push Press. (165)

    5 Dead Lift. (275)

    Post WOD:
    Weighted Planks (45) 2 min hold w/ 1 in between

  • Fabulous 15's Workout

    5 Sets- 1 snatch balance X 3 O/H Squats

    WOD:
    3 Rounds For Time:
    15 Wall Ball Shots

    15 Kettle Bell Swings

    3 Rounds For Time:
    15 Toes To Bar
    15 Double Unders

  • Fabulous 15's Workout

    5 Sets- 1 snatch balance X 3 O/H Squats (155)

    WOD:
    3 Rounds For Time:
    15 Wall Ball Shots (20lb)
    15 Kettle Bell Swings (70lb)

    time: 3:50

    3 Rounds For Time:
    15 Toes To Bar
    15 Double Unders

    time: 2:11

  • Lunge, Clean, Row Workout

    WOD: 4 Rounds For Time

    20 Lunges (10 each Leg)
    10 Power Clean (155/95)
    200 Meter Run

    Took my son to the Gym today and tried to get a WOD in. Not too disappointed with my time considering I had to stop a couple of times and help him get the caps off/on the markers. I also chose to Row instead of Run as leaving him for a couple of minutes each lap could have proved dangerous. Good times.