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

  • Tama Workout

    For time:

    • 800-meter single-arm barbell farmers carry, 45/35 lb.
    • 31 toes-to-bars
    • 31 push-ups
    • 31 front squats, 95/65 lb.
    • 400-meter single-arm barbell farmers carry, 95/65 lb.
    • 31 toes-to-bars
    • 31 push-ups
    • 31 hang power cleans, 135/95 lb.
    • 200-meter single-arm barbell farmers carry, 135/95 lb.

  • Bike 100 Calories Workout

    Bike for time for 100 calories

  • 18.0 Workout

    21-15-9

    DB snatch
    DB burpee

    22/15 Kg

  • Causeway Repeats Workout

    2 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb

    (ascent/descent)
    2:21/3:44
    2:35/4:09
    2:40/3:58
    2:37/3:35

    I was told that it's pretty much 1/4 mile from the base to the top. We need more hills in Dallas, because I'm awful at these.

  • Ooo jezz Workout

    For Time;

    3 Rounds of
    10 Squat snatch 40kg
    10 Bar over Burpees
    20 Pull Ups
    Then:
    3 Rounds of
    8 Squat Snatch 50kg
    10 Bar over Burpees
    10 C2B
    Then:
    3 Rounds of:
    6 Squat snatch 60kg
    10 Bar over Burpees
    5 Bar MU

    30 Min Time Cap! Change the weights yourself

  • gymnastic leader Workout

    40 pull ups
    50 du
    20 c2b
    50 du
    10 mu
    50 du

  • Marie Workout

    17 Min AMRAP
    26 Air Squats
    7 Sumo Deadlifts, 175/120
    17 Burpees over Bar

  • Selkä & hauis treeni Strength

    4x8 140kg deadlift

    4x10 70kg tankosoutu

    4x8 65kg ylätalja leveällä otteella hitaasti

    3x10 hauiskääntö vinopenkistä, selkä kiinni penkissä käsi pystysuoraan alas (liikerata vartaloon nähden 270°). Toistot per käsi. 16kg

    3x10+10 supersarjana hauispenkissä tangolla kädet alaalla suoraksi + alataljasta käydellä alhaalta leukaan asti. 18kg + oisko ollu 25kg.. kevyillä kuitenki supersarja.

  • Gluteus pump Workout

    Three sets of:

    Banded Glute Bridges x 25 reps @ 11X1
    Rest as needed

    Glute-Ham Raises x 6-8 @ 21X1
    Rest as needed

    Chinese Planks x 60 seconds
    Rest as needed

  • Superkids 10-13v WOD Workout

    4 min AMRAP

    • 12 x vala-askelkyykky, 5-10 kg levypaino
    • 9 x varpaat tankoon
    • 3 x bar MU / 9 x leuka

    3 min lepo

    4 min AMRAP

    • 12 x vala-askelkyykky, 5-10 kg levypaino
    • 9 x varpaat tankoon
    • 3 x bar MU / 9 x leuka