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

  • Take A Hike Workout

    For time
    Walk 4 miles with 45# (any object)

  • BAD MAMA JAMA Workout

    "BAD MAMA JAMA"
    5 Rounds:
    1:00 Calorie Row
    1:00 Power Cleans (115/80)
    1:00 Lateral Burpees over Bar
    1:00 Rest

  • 07-12-2011 WOD Tabata Something Else Workout

    Tabata Something Else

    8 sets of each, 20 seconds on 10 seconds rest:
    Pull Ups
    Sit Ups
    Push Ups
    Air Squats

    Count Total reps from all exercises.

    283=28 PullUps, 58 PushUps, 106 AbMats, 91 Squats. Need to do consecutive PullUps!!!

  • Warm up Workout

    DAY 1
    SKILL VOLUME ACCUMULATION WARM-UP Of the Week
    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    Pistol Squats 10 reps
    Strict Toe to Bar 7 reps

  • Bike for 98 mins Workout

    Biking outside for 98 mins (37,4 km)

  • Split jerk 3x10 Strength

    Split jerk 10-10-10 reps

  • Wendler Dead Lift Workout

    Week 1: 100kg x 5, 115kg x 5, 130kg x 8
    Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
    Week 3: 115kg x 5, 130kg x 3, 145kg x 4
    Week 4: Rest - Strained Hammie
    Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
    Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5
    Week 7: 122.5kg x 5, 140kg x 3, 155kg x 5
    Week 8: Rest - Strained Hammie again :o(
    Week 9: 110kg x5, 125kg x 5, 145kg x 5

  • WOD 26032015 Workout

    AMRAP 15 min.
    - 20 Toes to bar.
    - 20 1 arm Overhead Kb farmer walk (24/16 kgs).
    - 10 Weighted (barbell) Box jumps or steps (40/25 kgs).

  • 5/3/1 Press Cycle 4 - week 1 Workout

    110 - 5
    130 - 5
    145 - 5

    3 x 5 pullups

    • Pullups are feeling much easier due to the weight loss.
    • just stuck to my 5 reps due to yesterday's burpees

  • 10k row interval Workout

    5x2000m/3:00r

    Try to keep consistant pace on each set.

    Result: avg pace on 500m