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

  • Total workouts of the week Workout

    Total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 145 min
    BB x 1
    Squat -

    Gymnastics
    MU - 25
    BMU -
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep 6/7
    Avg. 23:00
    Avg. 8 h 20 min
    EA -

  • "Ledesma" Workout

    AMRAP in 20 minutes of:
    5x Parallette handstand push-ups
    10x Toes through rings
    15x Medicine Ball Cleans (20#)

    Completed 9 rounds with 3 HSPU
    Had to do regular HSPU, not able to do the Parallette ones yet.

  • Kehonhuolto Workout

  • Buck-Fifty Workout

  • Sprint Workout

    for time
    30 cal assault bike
    15 power snatch 40/30 kg
    10 chest to bar pull ups
    30 cal assault bike

  • Run, Knee Raises, Box Jumps, Kettlebell Swings, Push Press, & SDHP Workout

    WOD:

    Run 200m
    50 Knee Raises
    Run 200m
    50 Box Jumps
    Run 200m
    50 Kettlebell Swings
    Run 200m
    50 Push Press
    Run 200m
    50 SHDP

    *Team workout. Can't advance to the next station until team member in front completes exercise.

  • 24/01/2017 Workout

    Group session, 25 minutes of 1 clean, 2 strict press, 3 push press, 4 wall climbs. 7 rounds, 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg, 60kg. Then 25 minutes of 5 squat clean thrusters, 4 rounds, 95lb, 100lb, 110lb, 135lb.

  • Kettle bells Workout

    5 rounds
    10x Push-ups
    20x KB snatch, 10x per arm (36#/24#)
    30x Sit-ups
    40x KB clean, 20x per arm (36#/24#)

  • "Victoria" Hero WOD Workout

    5RFT
    10 - Thrusters @95
    14 - Box Jumps 24"
    12 - SDLHP @95
    12 - Burpees
    27 - KB Swings @53

    Victoria Soto, 27, a first-grade teacher at Sandy Hook Elementary School in Newtown, Conn., ushered her students into a closet, and in so doing placed her body between them and the assailant.

    “She was found huddled over her children, her students, doing instinctively what she knew was the right thing,” her cousin Jim Wiltsie tells ABC News.

    “I’m just proud that Vicki had the instincts to protect her kids from harm,” he continued. “It brings peace to know that Vicki was doing what she loved, protecting the children, and, in our eyes, she’s a hero.”

    Soto was among the six adults, all women, killed in the Friday morning massacre that also took the lives of 20 children – 12 girls and eight boys. The gunman, identified as 20-year-old Adam Lanza, took his own life. His mother was also found killed in a different location.

  • Death By HSPU Workout

    Death By HSPU (Strict)
    1 the first minute
    2 the second minute...
    until you can't complete them in the minute