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

  • Heavy Deadlifts Workout

    4 BW deadlifts every minute for 12 minutes

  • olympic weightlifting Workout

    strength
    4-4-3-3-2-2-2-1 front squats
    80kg-90kg-100kg-110kg

    skill
    snatches + C&J

  • 25.11.18 Workout

    SKILL :

    3 rounds of :
    Ring Support (top) hold - 10-30sec
    Chin over Pull Up Bar hold - 10-30 sec
    Bottom of the rings hold - 10-30sec
    Air Squat (parallel) hold - 30-60sec

    THEN

    2 rounds of :

    Pull up - 2020 tempo ( up to 40 sec )
    Dips - 2020 tempo ( up to 40 sec ) ( ring or box )
    Air Squat 2020 tempo 1 min

    WOD :

    7 RFT:

    7x Power clean
    7x Thruster
    7x BF Burpee

    RX: 45/30
    SC1: 35/22,5
    SC2: 20/15

  • Thruster, Pull, Run Workout

    Pre WOD:
    5x2 Thrusters

    WOD:
    10 rounds - 1 min rest between
    -5 Thrusters (135)
    -10 Pullups
    -100m Sprint

  • 70 to 30 Workout

    For time:
    70 Burpees
    60 Sit-ups
    50 Kettlebell Sumo Deadlift Highpulls
    40 Pull-ups
    30 Handstand Pushups (Pikes)

  • Marek conditioning Workout

    Marek:
    Wyprosty nóg w siadzie – 5x 10-15
    Uginanie nóg w leżeniu – 5x 10-15
    Zmiana położenia nóg co serie

    5 rounds:
    20x - Wiosłowanie gumą
    16x - kaptury obciążeniami
    12x - unoszenie nóg w zwisie
    8x - brzuszki na piłce
    4 min elipsa

  • Sunrise Workout

    20 minute AMRAP:
    400m run
    Max pullups
    Max pushups

    Post WOD:
    Group mobility

    5/36/44

  • 12.3 Workout

    AMRAP in 18 minutes:
    15 Box Jumps (24/20")
    12 Push Press (115/75#)
    9 T2B

  • Cindy Workout

    5 Pullups MOD jumping
    10 Pushups MOD knees
    15 Squats
    AMRAP

    15 + 17

    Really tried to hustle on this one. My biggest downfall is the squats. I've improved a lot with the jumping pull-ups and the push-ups, but after doing Endurance on Tuesday... my quads were screaming at me. Also, need to work on form later in the workout on the push-ups (not snaking).

  • MU, HPS, DU triplet Workout

    Buy In: 5/3/1 Deadlift Wk 2
    250x3, 285x3, 320x3+ (5)

    WOD:
    WOD

    As Many Rounds as Possible in 12 Minutes:
    3 Muscle Ups
    10 Hang Power Snatch (95/65)
    20 Double Unders
    *all MU's unbroken except final round.

    -Cash Out-
    2 Mins Max Wall Ball (30/20)
    34 reps