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

  • Kiekkojen kuskaaminen Workout

    Valitse 5 painavaa kiekkoa jotka viet rigin toiseen päähän waiterswalkilla, palaten takaisin rapukävelyllä

  • 2x400 endurance wod Workout

    wod
    2x400m run (60s rest)
    1:16 - 1:26

    simple things today because of oly lifting total coming up tomorrow!!

  • TGIF Workout

    Strength:
    7 x 2 Front Squat 215lbsmax..

    4 Rounds for Total Time:
    10 Deadlift (225/155)
    10 V-ups
    10 Double KB Thrusters (53/35)
    1 Suicide (distribute 4 cones on turf.  1 start, 1 finish, and two incremental steps between) 
    - Rest 1:1 (if it took you 2 minutes to do the round, rest 2 minutes before starting the next round)

  • "Fight Gone Bad" Workout

    Final score of 267, up from 206, awesome improvement
    Substituted rowing for sprinting on the treadmill and counting the calories.

  • 1/18/13 WOD Workout

    12 Min AMRAP

    15 Power Snatch @ 45 #
    10 Tuck Jumps
    30 Single Jump Ropes

    4 round + 12

  • 2-14-2013 Workout

    5 Mile Run

  • 1-16-2013 Workout

    Chipper

    10 HSPU
    10 Pull-ups
    10 TTB
    10 SDHP #95/65
    10 Cleans #135/95
    100M Run
    Then work your way back though the ladder ending at the HSPU

  • extra lunch Workout

    Run 1 Mile for time, on treadmill - 7:10 (felt like i was sprinting the whole time)

    Row 1600M for time - 6:12

  • 8's Workout

    Pre-WOD
    20 minutes to work up to a Heavy Snatch
    heaviest #60

    8 Minute AMRAP
    -8 HSPU
    -8 KB Swing (#53/35) #35
    -8 Box Jump (24",20") I stepped up.
    5 rounds + 15 reps

    Optional: 100 Sit Up (as fast as possible)
    40 GHD

  • Fran Workout

    21-15-9

    Thrusters @ 95/65

    Pullups