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

  • Kelly Workout

    "Kelly"

    5 Rounds for time:

    400M Run
    30 Box jumps 24"/20"
    30 Wallballs #20/#14

    Time cap is 40 minutes

  • Row, Clean and Jerk, Pistol Workout

    Strength;

    5-4-3-2-1-1 Power Clean
    95-135-155-175-185(PR)-195(PR)

    MetCon:

    3 Rounds for time:

    Notes:
    Pistols were done on two 45lb plates for elevated foot clearance. Right leg is markedly better than left leg.

  • Modified Daniel Workout

    I had to miss hero WOD Daniel at my Box today so I did this home version.

    50 HSPU
    400 Meter Run
    25 Kettle Bell Swings (2 Pood)
    800 Meter Run
    25 Kettle Bell Swings (2 Pood)
    400 Meter Run
    50 HSPU

  • 11.2.2020 Workout

    Row max. calories

    :30, :45, 1:00, 1:15, 1:00, :45, :30

    Rest 30 sec after partner finishes.

    Lepo= soutu aika + 1 minuutti.

  • Nicole Workout

    “Nicole”

    400m Run

    Max reps of pull ups

    Begin next 400m run after you drop from pull up bar

    20min AMRAP

  • TGUs with Strict Press/Ring Dips/Plate Slam Workout

    A) Midline/Shoulder Stabilization
    -Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
    1 Pood for first few sets moved to 1.5 pood then barbell. 45/65/failed on 75

    B) 3 Minute AMRAP
    -5 strict press (95/65)
    -7 ring dips
    -5 plate touches/slams (45/25)
    **rest 1 minute
    **repeat for 4 total rounds

    Rd 1 3+12
    Rd 2 3+12
    Rd 3 3+13
    Rd 4 3+12

  • Tabata: Row, K2E, Pistols, Body Bar Row Workout

    Perform 20 sec. of work, 10 sec. of rest for 8 rounds of each movement.

    Rest 1 minute between each exercises.

    Score is total reps + cals on rower.

    Row(cals.)

    Knees 2 Elbows (MOD: Knees to Nowhere, lol)

    Pistol Squats (MOD: Pole)

    Bar body row

  • Strength to Bodyweight Ratio Workout

    DEADLIFT:
    3-3-3-3-3
    *Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
    310 sumo dead lift
    Workout: 3 rounds of:
    10 X deadlifts at bodyweight
    25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

    Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

  • Nicole Workout

    Nicole

    20 min AMRAP

    400m Run

    Max Pull-ups

    Score is total reps of Pull-ups.

    PR by 3, which is shitty but I really held back today

    More consistent rounds, slower running.

  • "Linda" Workout

    10-9-8-7-6-5-4-3-2-1
    BW Bench Press
    3/4 BW Full Clean
    1.5x BW Deadlift

    Rx @ BW(165#)