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

  • Barbara Workout

    For time:
    5 rounds with a 3 minute rest between each round

    20 pull ups
    30 push ups
    40 sit ups
    50 air squats

    I did the first two rounds full out, but both were longer than 5 minutes (5:40 and 5:34ish I think) so I cut the last three rounds in half (per John's instruction). Pull ups were done w/ blue band, push ups were done on the knees. This one sucked. :-\

  • Dumbbell Curls Workout

    4 x 12 @10 kg

  • Clean 5 4 3 2 1 Strength

    Clean reps 5 4 3 2 1 increase weights

  • Weightlifting strength Strength

    • 3-3-3-3 of:
    BB Overhead Squats
    3 @ 8 RPE (-5%) (Load Drop)
    75% 1RM 3 reps
    80% 1RM 3 reps
    85% 1RM 3 reps
    80% 1RM 3 reps
    Lavora dal rack

  • Raahe skihill Workout

    10-12-14-16
    Strict pull up
    Pistol squat
    T2B
    Dip
    1000 m run

  • Skill: Power Clean Workout

    5 x 5 Power Clean @ 35kg

  • ROW & PLANK Workout

    5000 m row, partner 1 rows whilst other holds plank. In case is broken switch

    60 FS x 65kg evenly distribute between partners
    50 BJO evenly distribute between partners

  • 110712 Workout

    WOD

    4 rounds for max time of:

    50m prowler sprint (165#)

    50m KB carry (2pood)

    10 burpees

    400m run

    ** rest 3min **

  • 1.5.2019 Workout

    2RFT:

    10 Bar mu
    20 Bar facing burpees
    30 Deadlift 100/70 (no drop)
    40 Wallball 20/14p

  • Metcon Workout

    For Time:
    MB Wall Ball (9/6Kg) 10 reps
    Double Unders 20 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 30 reps
    Double Unders 60 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 10 reps
    Double Unders 20 reps