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

  • Extra Credit 02-02-2022 Workout

    • Worlds Greatest Stretch x 10 reps each side
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 4/7/21 Workout

    Warm up(10)
    3rds
    10 plyo
    10 single leg deadlift
    10 heels to rear

    RCVR(30)
    walk, run, bike, jog, row or combination of any for 30:00 mins.

    Finisher
    :30 six inch hold
    1:00 hamstring stretch

  • Kettlebell Workout

    5 rounds
    5-5 Snatch+Tempo Press
    5-5 Renegade Row
    10 Diamond Push-up

    Wod

    Team of 2
    300 Am Swing / Partner: Plank/
    Tc: 15’

  • Main site Wednesday 210324 Workout

    Complete as many rounds as possible in 10 minutes of

    • 50 double-unders
    • 100-m farmers carry

    ♀ 35-lb. DBs ♂ 50-lb. DBs

  • WOD Workout

    AMRAP 20mins with a partner:
    400 Meter Run / 500m Row
    *Max Reps of:
    20 Walking Lunges
    20 Power Snatch (35/25kg)

    *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
    - Rx+: 42.5/30kg

  • 9.7.2020 WOD Workout

    20 minutes, Work :40 / Rest :20
    Deadbugs
    Strict Knee Raise
    Heavy TGU 1+1
    Straight Leg deadlift w/ Dumbbells
    Russian Twist

  • The Thigh breaker Workout

    For the time

    50 x Double under
    40 x Wall ball
    30 x Thruster 30/20 kg
    20 x Burbee
    10 x Back squat @60% of 1RM
    20 x Burbee
    30 x Thruster 30/20kg
    40 x Wall ball
    50 x Double under

  • Gymnastics + conditioning Workout

    130 min

    1.MU
    - 15x1

    2.Metcon
    A1. 4-minute AMRAP
    150 m Run
    8 CTB
    12 Wall ball @ 9/6 kg
    Reps: 2 rnds + 20 m run

    Rest 3-minutes before next part

    A2. 4-minute AMRAP
    9 – 15 – 21 – 27
    (cal) Assault bike
    (cal) Row
    Reps: 48 cal

    Rest 3-minutes before next part

    A3. 4-minute AMRAP
    150 m Run
    10 pull up
    12 Wall ball @ 9/6 kg
    Reps: 2 rnds + 35 m run

    Rest 3-minutes before next part

    A4. 4-minute AMRAP
    9 – 15 – 21 – 27
    (cal) Row
    (cal) Assault bike
    Reps: 49 cal

    Rest 3-minutes before next part

    A5. 4-minute AMRAP
    150 m Run
    8 TTB
    12 Wall ball @ 9/6 kg
    Reps: 3 rnds + 95 m run

  • RestDay! Workout

    RestDay!

  • SPCOM05022020 Workout

    A, Warm Up
    15 Band Pull-Apart x 2 rnd
    poi
    3 Rnd
    10 S-Arm DB Clean and Jerks
    10 Sandbag Squat
    poi
    15 Band Pull-Aparts (Palms Up) x2 rnd

    B. Forza
    Back Squat
    3×3 @85%

    C.
    Skill – For Time

    15 Set di 3/5 Unbroken Strict HSPU

    D.
    For Time
    Row 1000mt
    10 Clean and Jerk 60/40kg
    Row 800mt
    20 Clean and Jerk 50/35kg
    Row 400mt
    30 Clean and Jerk 40/25kg