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

  • Back Squat 10 x 2 on the minute Workout

    I did this about 10 mintues after the Bench 10 x 2 WOD... I had warmed up for both at the same time before doing the Bench WOD -
    This one I did do it ON THE MINUTE.. so I was trying to explode out with good speed and rest as much between each set.
    185 lbs x 4 for first 2 rounds
    195 lbs x 2 for 2 rounds
    205 lbs x 2 for 2 ronds
    215 lbs x 2 for 2 rounds
    225 lbs x 2 for 2 rounds

    NO BELT.. I felt better after second round. I was getting the muscles to fire the right way again and the body to be tight and fire out of the hole and stay in a better position. I was going a little slow in the begining and not totally stable and locked in.

    I did stretch for about 10-15 minutes POST WOD

    Good workout.. not much warm up and just went right into the 2 heavish workouts. body felt pretty good overall.

  • Custom WOD Workout

    "Bring Sally Up"

    30 reps @ 45#

    3 RFT

    200m run

    12 situps w/ 35#
    12 burpees

  • Helvetin kolmio Workout

    EMOM40
    -assault bike
    -row
    -skierg
    -rest
    Cal: 12,13,14,15,16,17,18,19,20,21

  • Tabata - Row, Slamballs, Push Press, DU Workout

    Group warm up, then;

    Tabata - 8 rounds

    Row (cal)
    Slamballs 30/20
    Push press 75/55
    Double unders

    280

  • Купер Workout

    • 50 Бурпи
    • 75 Поднятия ног (лежа на полу)
    • 100 Отжиманий
    • 150 Пресс

  • Φιλιππος 6 Workout

    2 Km warm up
    3 x 400 @ 90% MHR - 300 rest in between
    6 x 200 @ 90% MHR - 200 rest in between
    2 x 100 @ 90% MHR - 100 rest
    2 Km cool down

  • WOD Workout

    5 rounds:

    10 push press (105 lbs)
    10 back squat (105 lbs)
    10 deadlift (105 lbs)

  • Whitten Workout

    Five rounds:

    22 kettlebell (45 lbs)
    22 box jump (24 inch)
    400m
    22 burpees
    22 wallball (20 lbs)

    40 minute cap

    I made it about 300m into the 400 on round 5.

  • 50/50 Chins Rows Workout

    Chins
    Rows
    BroCurls

  • power cleans and toes to bar Workout

    Skill work OTM 8 minutes
    Even – clean pull x 1
    Mid-thigh clean pull x 1
    Odd – Squat clean x 1…
    Hang squat clean x 1

    AMRAP 7 min
    3 Power clean and jerk 135/95 - 93#
    3 Toes to bar
    6 Power cleans - 93#
    6 Toes to bar
    Continue to climb the ladder by 3 reps each round until time has expired.

    did 9 and 12 reps + 8 power cleans at 83#