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

  • Dynamism Workout

    Pre-WOD Strength:
    7x2 Close Grip Bench

    WOD - For Time 15 Min Cap:
    - 50 KB Swings (53#,35#)
    - 30 STO (135#,95#)
    - 50 KB Swings
    - 20 STO
    - 50 KB Swings
    - 10 STO

  • Grab Bag Workout

    Grab Bag WOD:
    - 1000M Row for time
    - 50 Strict Pull Ups
    - 3x max effort L-Hang
    - 10x 25M XPO Sled Push
    - Hand Stand Holds/Walks
    - 50 GHD Sit Ups
    - Mobility Work-Foam Roll/Bands

    No specific order on the work.
    Work may be broken up as needed, aside from the 1000M row.

    Push yourself!

  • Superkids 7-9v WOD Workout

    5 kierrosta

    5 burpee pistejuoksu 10 m (burpee aina salin päässä)
    7 käsipainovauhtipunnerrusta
    9 abmat sit up

  • Eruption Workout

    Pre-WOD:
    - Work Up to a Heavy Set of 3 Touch & Go Squat Cleans

    WOD - 5 RFT/20 minute cap:
    - 30 Double Unders
    -10 Front Squats (#135/95)
    - 5 Shoulder to Overhead

  • Extended Elizabeth Workout

    21-18-15-12-9-6-3 reps for time of

    ♀ 95 lb ♂ 135 lb

  • Max Workout

    Pre-WOD:
    -15 minutes to find a 1 round MAX Bench Press (225#)
    -15 minutes to find a 1 round MAX Clean (185#)

    WOD: For Reps
    -2 minute MAX Push Up/Plank
    -2 minute MAX KB Swings (#53/35)
    (1 minute rest)

    -90 second MAX Push Up/Plank
    -90 second MAX KB Swings
    (1 minute rest)

    -1 minute MAX Push Up/Plank
    -1 minute MAX KB Swings

    Totally lost track on tracking reps!

  • Three tabatas (main site Monday 190902) Workout

    • Tabata dumbbell hang squat clean
    • Rest 1 minute
    • Tabata toes-to-bar
    • Rest 1 minute
    • Tabata dumbbell hang squat clean

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

  • Jag 28 Workout 

      - <a href='/journal/movements/1280'>Run</a> 800m
  - 28 kettleball swings, 2 pood
  - 28 strict pullups
  - 28 kettleball <a href='/journal/movements/11'>clean</a> and <a href='/journal/movements/17'>jerk</a>, 2 pood each
  - 28 strict pullups
  - <a href='/journal/movements/1280'>Run</a> 800m

    *14 strict pullups
    *1 pood clean and jerk

  • 30 Something Workout

    Pre-WOD:
    5X2 Bench Press (145#,165#,175#,185#,195#)

    WOD - Coupler For Time:
    - 500 Meter Row
    - 30 Burpees
    - Rest 2 Minutes
    - 400 Meter Run
    - 30 Wall Ball
    - Rest 2 Minutes
    - 100 II Unders (2:1 Singles)
    - 30 KB Swings (70#/53#)

  • Ducks vs Frogs Workout

    Pre-WOD:
    Find 3RM bench press with a pause between reps (185#)

    WOD:
    12min AMRAP
    - 2 HSPU (w/parallette if possible)
    - 4 deadlift (225/155#)
    - 6 T2B

    Post WOD:
    - 5min plank

    Completed 8 rounds + 2 HSPU + 4 DL + 2 T2B. Used 185# for DL. 3 rounds of HSPU with Abmat before resorting to negatives. Progress ... slow but steady.