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

  • Home Workout Workout

    4 Rounds For Time:
    18 Ten meter Shuttle Runs
    15 Burpees over an Object
    12 Toe Raises (Holding weight/post)
    15 Air Squats

  • 7/9/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(20)
    WRK for 20:00 mins-record reps
    25 burpees
    50 air squats or goblet(choose weight)
    25 push ups
    50 body weight lunge or goblet(choose weight)
    25 jing jangs(5yd shuttle runs)
    50 sit ups
    25 jing jangs(5yd shuttle)
    50 body weight lunge or goblet(choose weight)
    25 push ups
    50 air squats or goblet(choose weight)
    25 burpees

    Finisher
    100 bicycles
    1:00 samson stretch

  • 19.02.2016 - Tabatas Workout

    4 Tabatas

    1- Ring Dips Strict
    2- Row
    3- Ktb Swing Russian (Banded)
    4- Sit Ups

  • Warm up Workout

  • HOME WOD 19 Workout

    WARM UP

    15-20 jog or bike ride. get really warm

    STRENGTH/SKILL
    16 rounds
    20 second on 10 second rest

    Plank variation during the 20sec. Change the plank from side to on ellbow to on hands to hollow rocks. One arm off ground or one leg off ground. change it up.

    4x 20 sit ups
    between sets 60 sec wall sit.

    WORKOUT

    5min amrap
    10 push ups
    30 jumping jacks
    20 goblet or any squat with weight in front of your body. Use heavy backpack for example.

    Rest 2min

    5min amrap
    10 burpees
    20 lunges use weight
    30 plate jumps ( jump on 5-10 cm plate or step or jump over the backpack.

    COOL DOWN
    5-10 min calm breathing and stretching.

  • Superset Workout

    Focus #1: Warm Up to 65% - 70% of 1RM Bench

    Focus #2: 5 Round Superset of the following
    Bench press 3 Reps (increase load ea round)
    Max Hgt Box Jump Attempt (Increase hgt ea/round)

    2 Minute Rest

    Metcon: 11 Minute AMRAP

    10 T2B (L3 T2B, L2 Knees/Toes to AHAP, L1 Dragon Fly)

    15 Wall Balls 24/20 L3 & L2, 14/10 L1

    50 Double Unders (50 = L3, 30 = L2, 100 Singles = L1)

    Score = 3RM / Max Hgt / Rounds + Reps

  • AMRAP 10min Workout

    5 Pull up
    10 Push up
    15 Air squat

  • 2 RFT Workout

    11 T2B
    25 KB Swing 24 kg
    15 OHS 40 kg
    20 cal Assault Bike

    My time: 08 min 40 sec

  • 18022016 Workout

    Conditioning

    21-15-9 reps for time of:
    Deadlifts
    Overhead walking-lunge steps with 2 Kettlebell or Plate
    Burpees, jumping over the barbell

  • Performance Workout

    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    L-Sit Hold x 45 seconds accumulated time

    B.
    Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
    5 Burpee Toes to Bar
    (perform a burpee, immediately followed by a toes to bar)
    Run 400 Meters
    Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
    Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

    Note in comments which movement you selected to perform for max reps.