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

  • Superkids 7-9 v Taito Workout

    Harjoitellaan hyppynaruhyppyä!

    Kun saa 5 - 10 onnistunutta hyppyä putkeen, saa hyppiä permannolla 10 hyppyä

  • 09.06.11 WOD Workout

    Skill: Practice Handstands

    WOD:

    5 Rounds

    5 KB Snatches R Arm 1.5Pd

    5 KB Snatches L Arm 1.5Pd

    10 Burpee Box Jump 24/20

  • Swampfoot 4 mile Workout

    "Swampfoot 4 mile"
    4 mile obstacle race

    43:21
    25th place in heat
    17th place in age group

  • Tuesday 110906 Workout

    Buy in:
    3x3 thrusters
    115-135-140

    8 rounds for reps:
    20sec push press @ 75#
    10sec rest
    20 sec alternating jumping lunge

    235

  • Grace Workout

    For Time: 30 Clean & Jerk (135/95)

    2:00 improvement from last time at same weight. Weird but I'll take it. Will go up to 105 next time.

    Word to your mother.

  • Tabata This Workout

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

    Tabata Squats - 15
    Rest 1 minute
    Tabata Pull-up - 3
    Rest 1 minute
    Tabata Push-up - 10
    Rest 1 minute
    Tabata Sit-up - 13
    Rest 1 minute
    Tabata Row - 4

    EA's Total: 45

  • DMC Happy new Year (scaled) Workout

    For Time:
    31 Pull-ups
    12 Front Squat @60kg
    20 WBS @6
    120 DU
    11 Clean & Split Jerk @40
    20 DeadLift @60
    10 Ring Dips
    30 Burpees

  • WOD 9/6/11 Workout

    Strength: Thrusters 3-3-3-3-3-3-3
    125-135-145-155-165-175-180

    Met-Con: Death by 25m
    9+8

  • 09-07-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Part 1. — 240 Navy Arm Cir­cles
    Part 2. 3 Rounds of:
    i.) 3 Dead Hang Pull Ups / Ring Pull Ups
    ii.) 3 Mus­cle Up Rows — Straight Arm start with turned out grip
    iii.) 3 Ring Dips

    Strength: Over­head Squat — Work to 1 Rep max 115lbs

    Work: 5 Rounds of
    400m Row
    15 Over­head Squats

  • 31 Heros Workout

    AMRAP 31 Min (As Many Reps As Possible)
    8 Thrusters (155/105)
    6 Rope Climbs (15 ft. ascent)
    11 Box Jumps (30in)

    This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

    Score – Total # of reps