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

  • Strict pull up Workout

    Strict pull up: 3xAMRAP

    Rest as needed

  • SEPT 20 Workout

    A) ROW 1000M

    B) FOR TIME-SCORE EACH WORKOUT
    ROW 250
    1 DL 315
    RUN 400
    1 DL 325
    REST 3 MIN
    ROW 250
    1 DL 345
    RUN 400
    1 DL 365

  • korkea boxihyppy Strength

    maksimiboxihyppy - kolmonen

  • SEPT 22 Workout

    A) 2RFT
    15 PUSHUP
    15 SITUP
    15 AIR SQUATS

    B)

  • 7/6/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 sl dl
    10 jax
    10 h2r

    Metcon/*Rx(30)
    6 giant sets
    5 bench or strict press-choose load
    5 ring dips(mod as needed)
    5 bent over row
    5 concentration curls per side
    20 bicycles
    5 tire flips
    200m run
    rest as needed between rounds

    Finisher
    30 t raise
    30 band pull aparts
    1 min hip opener
    1 min s/a para stretch

  • January 2nd WOD Workout

    Pre-WOD:
    - Work up to heavy set of 3 Push Press

    WOD:
    10-9-8-7-6-5-4-3-2-1 DL (225#,135#)
    1-2-3-4-5-6-7-8-9-10 HSPU

    Post-WOD:
    3x 1 Minute Plank w/ partner

  • REST DAY Workout

    Rest Day

  • 5-24-17 Workout

    Muscle
    Push Superset
    10-10-10 rest pause
    Incline Bench Press
    20-20-20 rest pause
    KB Incline Press
    30-30-30 rest pause
    Tricep Pushdowns

    Metcon
    21-15-9 reps for time of:
    Ring Dip
    Single-arm overhead squats

  • 15.5 with a partner Workout

    You go/I go style for time
    27-21-15-9-3 reps of

    One person goes through one entire round (27 thruster + 27 cal row) then they rest as the other person goes.

    Timecap: 25min

  • 4 sets Workout

    30 sec Handstand hold
    15 sec transition
    1 min max barbell lunges 40kg
    15 sec transition
    30 sec max cal row
    2 min rest