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

  • "Nasty Girls" Workout

    Skill
    Squat Snatch

    Strength
    21-15-9 Deadlifts 80kg (1min rest)

    WOD
    "Nasty Girls"
    3 rounds for time of:
    50 Squats
    7 Muscle ups
    10 Hang Power Cleans (60kg)
    I now understand why the word nasty is included in the name of the workout!
    The Muscle ups were the biggest challenge.

  • fuck squats Workout

    15 Squats
    10 Pushups

  • Strength Shoulders Workout

    1. Double Under Practice (Jump Rope) 10 Min.

    2. A. Squat Thrusters X 10
      Mtn. Climbers X 20
      Pushups X 10

    B. Wall Balls X 10
    Jumping Jacks with Ball X 10
    Ball Slams X 10

    AMRAP X 10 min each
    Rest 3-5 min. between each

  • Endurance/strength Workout

    Kipping Practice

    WOD
    100m Sprint
    Burpee Pullup X 10
    100 Jump Ropes
    25 Plank Buildups

    X 5 for time

  • Gut Check Workout

    10 TGU each hand

    For Time:
    - 1 Mile Run
    - 40 Pull Up

    After Party:
    - 15-10-5
    - Weighted Sit Up
    - Unweighted Sit Up

  • AMRAP #2 Workout

    Tabata Abs (20 sec. on 10 sec. off)
    1. Planks
    2. V-ups

    WOD
    1. Mtn Climbers X 20
    Burpees X 10
    Kettle Bell Swings X 10

    1. Squat Thrusters X 10 Pullups X 10 Tuck Jumps X 10

    AMRAP 10 Min. each
    3-5 min rest in between

  • Rest Day Running Workout

    Fun Run
    3.1 miles relaxed

  • Deadlift Workout

    Warm up 1.5k Row

    Squat Cycle 10 x 3 x 80 kg

    Deadlift 5x70kg, 3x80kg, 3x90kg, 2x100kg, 2x110kg, 2x120kg, 1x130kg, 1x140kg & 1x150kg (fail)

    3k Row

  • Barbells4Boobs- Helen meets Grace Workout

    Helen
    3 rds
    400m run
    21 KBS 1p
    12 pull-ups (MOD: Green Band)

    Immediately followed by:

    Grace
    30 Clean & Jerks @95# (MOD: 45#)

    Partnered with Kyra (just had her baby 8 weeks ago, so we took it easy). Was able to do all my kbs unbroken. The kids got to workout after, Lila's first wod. Fun day!

  • Double Unders, Mountain Climbers, Abmats Workout

    For time

    21-18-15-12-9-6-3

    Double unders

    Mountain climbers (L/R=1)

    Abmats

    Loved this one. Had the best female time of the day (a true RARITY!) Paused during some of the Mtn. Climbers, but all else went well.