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

  • Flight Simulator Workout

    ladder of UNBROKEN reps of Double Unders of:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    ONLY count the round and progress to the next if all reps in that set are done unbroken. This is a Met-Con WOD for time. MUST take a break inbetween each round. You can't just start banging out like 150 reps and say ok I'm on round 45 now, or something like that.

  • 12-26-2012 Workout

    3 Rounds for time:

    15 Deadlift #225
    15 TTB Weighted W/#12 Wallball
    15 DU

  • Lung Burner Workout

    For time

    2 rounds with rest as required in between

    Row 500
    Run 400
    20 Thrusters @40

    First Round 5:38
    Second Round 4:59

  • 6.10.2018 Workout

    Tänään ei vissiin kukaan zumbaa?

    Jos kuitenkin niin tekee Sawon J&R painonnoston

  • Invictus December 16 2014 + SJSP Strength

    105 min

    A. SJSP
    Week 2, day 3
    10x3x70 kg

    Event 7
    For max reps:
    3 Minutes of Shoulder to Overhead (205/135 lbs) > 40 kg
    Immediately followed by…
    Result: 28

    Event 8
    Three rounds for time of:
    5 Squat Cleans (205/135 lbs) > 40 kg
    50 Double-Unders
    Immediately followed by…
    Result: 7.19/10.19

    Event 9
    Four rounds for time of:
    6 Ground-to-Overhead (155/105 lbs) > 35 kg
    12 Chest-to-Bar Pull-Ups
    Immediately followed by…
    Result: 15.41/26.02

    Event 10
    Five rounds for time of: > 3
    30 Wall Ball Shots (20/14 lbs)
    15 Pull-Ups
    Result: 16.55
    Total time 42.57

  • 5 rnds for time Workout

    12 Push press 55#
    40 meter shuttle sprint
    8 snatch squat 55#
    1.5 rounds and stopped

  • 5 mile run Workout

    The Reservation 5 mile open.
    Felt okay. Longest run thus far so I was just trying to keep a steady pace.

    9:30 per mile pace

  • Jack Workout

    Skill: accumulate 3 mins L-sit on rings or parallettes.
    scale with tuck sit on rings or parallettes.

    then…

    “Jack”

    10 push press (115/85)
    10 kettlebell swings (1.5/1.0)
    10 box jumps (24/20)

    AMRAP 20

    Score: 5 + 1

  • Squatting Annie Workout

    Squatting Annie
    -50-40-30-20-10
    -Double Under
    -Air Squat
    4:32

  • Gymnastics and rowing (main site Wednesday 190403) Workout

    3 rounds for time of:

    • 5 strict L pull-ups
    • 15 strict push-ups
    • 5 strict L pull-ups
    • 15 strict push-ups
    • Row 750 meters