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 7-6-5 Strength

    3 rounds of
    Back squat 7-6-5

  • Warm up Workout

    5-10min Dynamic stretching/rolling

    2 Rounds:
    Banded pull apart 5-10 with 5s hold
    Lat pull down 5-10 with 5s hold
    Prone snow angel 10
    Burpee 5 (räjähtävästi ylös)

  • 3/27/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(16)
    200m on the 2:00 x8
    complete 5 push ups after each run
    record slowest round if you wish, or just WRK

    Finisher
    60 double crunch
    :30 sec calf stretch per side
    :30 sec s/a parallel stretch per

  • 8RFT Workout

    For time:
    - 20 Burpees

    Then:
    8 rounds of:
    - 8 deadlifts
    - Row, 250m

    Then:
    - 30 cleans

  • Sweaty50 Workout

    Buy in 400m run
    10 Box step over with plate
    15 Shoulder tap
    20 Box jump
    25 Wall ball
    30 Burpee over DB
    35 Pull up
    40 KB swing
    45 Sit up
    50 Air squat
    Cash out 400m run

  • La 28.3.2020 Extra-treeni Workout

    Kulmasoutu käsipainolla 6x12-20 / puoli
    Voimapyörä 5-8x8-20
    Hauiskääntö tangolla 5x10

  • Run-N-Jerk Workout

    Pre-WOD:
    20 minutes to work up to heavy Clean & Jerk

    WOD: 5 minute clock
    - 800 meter run
    - Clean & Jerk (135/95):max reps with time remaining

    Post WOD:
    -2X 1 minute weighted plank

    Record reps during WOD. Record a 1-rep C&J as a stat.

  • 10.06.11 WOD Workout

    Warm-up:
    5 Rounds:8 Hollow Rock
    8 Prone Cobra
    No Rest Then:
    10 Squat Clean 135#
    50 Double Unders
    10 Squat Clean 135#
    40 Double Unders
    10 Squat Clean 135#
    30 Double Unders
    10 Squat Clean 135#
    20 Double Unders
    10 Squat Clean 135#
    10 Double Unders

    This WOD was beastly! But it felt great. Now to take a day of rest Friday before the throwdown on Saturday!

  • Hercules Workout

    5X5 Back Squat (135, 155, 185, 225, 245)
    5X5 Bench Press (135, 185, 205, 225, 245)
    5X5 Weighted Pull Up (20 lb)
    Tabata Crunch/ Sit Up

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups