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

  • Kettlebell 1 Workout

    Exercise #1. KB Lunge with Biceps Curl
    8 reps each leg
    3 sets
    1 minute of rest between each set

    Exercise #2. KB Renegade Row
    10 reps
    3 sets
    1 minute of rest between each set

    Exercise #3. KB Halo Squat
    10 reps
    3 sets
    1 minute of rest between each set

    Exercise #4. KB Touch Down
    10 reps each side
    4 sets
    1 minute of rest between each set

  • DL/FS Workout

    21-15-9 Reps for Time of:

    Deadlift #165
    Front Squat #75

  • Pull/dip/abs Workout

    10m every min on min
    2 pullups, 5 dips

    50 reps of curls (30s...5ish min)
    100 crunches
    100 leg raises

  • Snatch, skill Workout

    Strength or Skill:

    Snatch
    1-1-1-1-1-1-1

    Metcon:

    AMRAP in 8 minutes:
    5 Snatches 100/165# or 80% if you went for a true 1RM vs. skill
    10 Push-ups

    result: skill work

  • Push press + Box jumps + KB Swings Workout

    Partner WOD:

    Teams of two will complete the following for rounds and reps, one athlete must complete all three exercises (all reps = one round) then the next athlete does a round. Full rounds must be completed by each athlete before they switch. Athletes must alternate each round.

    Complete as many rounds as possible in 18 minutes of:
    115/75 pound Push press, 10 reps
    10 Box jumps, 24/20 inch box
    10 KB Swings, 55/35#

    Result: 10+15

  • 5 rounds of: 10 wall climbs, 10 toes to bar, 20 box jumps (24") Workout

    5 rounds of:
    10 wall climbs (chest and thighs on ground, chest to wall = 1 rep)
    10 toes to bar (I did 10 toes to rings)
    20 box jumps (24") - I was probably a bit higher

    I warmed up with my regular jump rope and Liz's new 5 lb jump rope.. a killer way to get warm, loose and tired... 30 seconds on with that 5 lb jump rope is a great warm up in sets especially supersetting with DUs with the speed rope.

    The WOD was hardest on the wall climbs.. I haven't done them or box jumps in a LONG time so this seemed like a great WOD.
    My shoulders were pretty sore and tired but that's just an excuse.
    I think these wall climbs is a great ROM and pressing movement to start to include.
    Great WOD
    This was MUCH harder than I thought it would be.

  • 10-1 Workout

    Wallball du 10kg
    Voimapunnerrusvetomikälie 15kg
    9min 20s

  • Snatch needs help... Strength

    Power snatch - some squat snatch at the lower weight
    Keep it light, form as good as possible

  • 11-6-13 Metcon (5000m row) Workout

    Metcon:

    5000m row for time - Time: 20:25

  • Φίλιππος 11 Workout

    Tempo Run
    8 Km @ 85% MHR