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

    20 Pullups
    30 Pushups
    40 Situps
    50 Squats

    X 5

    3 min rest in between reach round

  • DL, Pull-Ups Workout

    15 Deadlifts, 225/155 (135)
    50 Pull-Ups (Black Band)
    12 Deadlifts
    40 Pull-Ups
    9 Deadlifts
    30 Pull-Ups
    6 Deadlifts
    20 Pull-Ups
    3 Deadlifts
    10 Pull-Ups

  • WOD: 10/8 Workout

    5 rounds
    3 minutes each round
    9 DB snatches (20)
    11 push-ups
    13 air squats
    ME dumb bell swings (32.5)

    Score is ME DB swings

  • Thursters Workout

    Thursters 15x95 unbroken, then 3 sets of 3 with 10 seconds between

  • Cool Workout

    Pre-Wod:
    - 5 Minute Jump Rope (stopped at a billion)
    -10 Minute Pull Up
    - 5 Sets AMRAP Strict C2B -1 minute rest between sets
    - mod: 1 minute on/1 minute off max reps negatives

    -7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set) (95, 115, 135, 155, 165, 185, 185)

    For Time:
    50-40-30-20-10
    -Air Squat
    -DU

  • Chipper 2 Workout

    For time:

    100 feet Walking lunge
    50 Push-ups
    30 Sit-ups
    25 Overhead squat, 65 pounds
    15 Pull-ups
    30 Box jumps, 20 inch box

  • COUPLET Workout

    100 Hang Squat Clean-Thrusters for time (5kg DB)
    5 burpees every minute

    After 50 squat clean thrusters quads were full of lactic acid.. My shoulders were also working hard

  • WOD Workout

    21-15-9 heavy KB swings(28kg)
    400m run bt rounds
    The last 9 really got my back..

    SKILL: Clean technique
    I think I'm getting used to it, hopefully I'll pull out a proper clean within this week

  • Run 3x400m Workout

    3x400m run with 2mins rest
    1:20, 1:23, 1:22

    Skill: Ring muscle up
    Came really close to the dip position, couldn't turn my grip to complete the muscle up..

  • Back squat Workout

    Felt good. a little scared.