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

  • "SPUD" Workout

    CFM game of "SPUD"

    Squats
    Pushups
    sitUps
    Dash (100m * round #)

    Round 1= 10
    Round 2 = 20 etc

    Played four rounds.
    Team lost game, did
    Round 1 SPUD
    Round 2
    Round 3 SPUD
    Round 4 SPUD

    At end of game, did round 2 (except for dash).

  • Strength: Kettlebell Push-Press Workout

    Heavy
    Kettlebell Push Presses 41X1

    @12kg

  • DT Imported Workout

    5 rounds
    One bar only
    5 rounds for time,

    12 Deadlifts 155/105

    9 Hang power cleans

    6 Push jerks

    USING ONLY 1 BAR
    2 rounds unbroken, all DL/PJ rounds unbroken. HPC broken into 4 + 4 + 1 into PJ. Go fast, very fast. do not rest.
    Beat last time by nearly 2 minutes, need to do 70# next time. right hand was numb. wore wrist wraps.

  • DT:ish Workout

    3 rounds
    Rest between rounds same that you use 1 round.

    12 deadlift
    9 hang power clean
    6 front squat

  • 100 KB Swing For Time Workout

    WOW! Just trying out my 24kg Ader KB for the first time felt amazing in the hand! However the glass of wine I had before the workout made it difficult to perform!

    More info over on Movescount

  • Nanorosso 26.03.2020 Workout

    Amrap 16
    30 double under
    10 hang kb snatch 24kg
    30 double under
    10 toes to ring

  • "Heldum" Workout

    5 Rounds:
    400 Meter Run
    21 Dumbbell/ Kettlebell Swings
    9 Strict Pull-ups/ Ring rows/ Odd object rows

    WARMUP
    6 Minutes For Quality
    100 Meter Run
    10 Single Dumbbell Romanian Deadlifts (5 Each Side)
    20 Single Dumbbell Bent Over Rows (10 Each Side)

  • Burpee box jumps and ring dips. Workout

    21-15-9 reps of:
    Burpee Box Jump
    Ring Dips

  • tr Imported Workout

    Object is to see how many rounds you can complete in 5 min.
    Equipment needed:
    Soccer Ball
    Timer (Phone, Microwave...)
    Warm-up
    High Knees about 30 sec
    Standing butt kicks about 30 Sec
    Open gate 10 each leg. (Bring the knee straight up then move to the outside)
    Close gate 10 each leg. (Bring the knee up slight to the outside then move the knee to the inside and down.)
    No rope jump rope about 30 sec (Pretend to Jump rope)
    WOD
    Continue to do the exercises till you finish 6 round. Mark down the time it took to finish 6 rounds
    A round is when you complete all 4 exercises.
    Then do it again till all 6 rounds are done
    Exercises
    Start timer and go!
    1. Side to Side (Tic Toc) 30 times (15 each leg)
    2. Push ups 10 (Do your best and use good form)
    3. Fake over ball 20 times (10 each Let)
    4. Dot drill Basic 20 times
    Use tape to mark the dots for the dot drill

  • [hatch] Front squat, week 9, day 2 Strength

    1x5@65%
    3x5@75%