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

  • 4x4 Workout

    Pre-Wod:
    4 Rounds of the following:
    - 4 Deadlifts
    - 4 Hang Cleans
    - 4 Push Press
    - 4 "Clusters" - Squat Clean to Thruster

    Note: Find a weight that allows completion of movements unbroken

    WOD - 3 Rounds For Time:
    - 400M Run
    - 21 Abmat Situps
    - 12 HSPU

    Subbed 400M Row for 400M Run. Gouty knee was digging in with pain on the 400M warm up run. 95# on Pre-WOD, happy to move weight 4 rounds unbroken. Getting strength and technique back. Shoulder wrecked for HSPU, could not get any "good" reps. Solid CF beating, love it.

  • Superkids 10-13 v WOD Workout

    Joka alkava 3 min x 4

    10 käsipainorive + 8 käsipainojen yli burpeeta + 6 polven nosto roikunnassa

  • Mobility, Recovery & WOD! Workout

    Mobility:
    - Mobility Work

    Recovery:
    Option #1:
    - 3 x 1000M Row for time
    Option #2:
    - 3 x 30 Calorie Row for time

    WOD Options:
    - Monday's WOD
    - Tuesday's WOD
    - Wednesday's WOD
    - Other WOD options!

    Completed 3 x 1000M Rows:
    1. 3:38.7
    2. 3:46.0
    3. 3:41.1

  • Squat That Clean Workout

    Pre-WOD:
    Work up to a heavy set of 5 front squats

    WOD - 7 Minute AMRAP:
    - 3 Squat Cleans(135#,95#)
    - 3 T2B
    - 6 Squat Cleans
    - 6 T2B
    - 9 Squat Cleans
    - 9 T2B
    ... etc
    Count Total Reps

    Yeah ... I RX'd the girls weight :) Getting strength back, and feeling better since illness and gout kept me out 5 weeks. I FINALLY got the kipping for Toes 2 Bar ... may be a little ugly right now, but boy it is nice to be able to string together reps! Skill improvement is good

    Post WOD (w/ Joseph and Jeff):
    - 100 situps

  • Cindy Workout

    Pre-WOD: Work up to a heavy set of 5 Back Squats

    "Cindy"
    20 minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    13 rounds + 5 Pull Ups + 2 Push Ups

    Legit reps! No band ... chin above bar, full range push up, squat below crease of knee ... low round scorer in my class ... but pride in my movements.

  • Omatoimi lämmittely Workout

  • Leah 3 days workout: Day 3 Workout

    Day 3: Entire body workout
    20 repetitions of each workout with 20 seconds rest between sets.
    2 rounds

    • Bicycle crunches (20 times)
    • Single leg bridge (30 sec each leg)
    • Burpees (20 times)
    • Step-ups (20 times)

  • Gwen Workout

    "Gwen"
    15-12-9
    Unbroken Clean & Jerk
    Pick the weight
    Rest as needed between sets

    Optional Post WOD
    Tabata Row for max meters

    95#,95#,105#. 777 total meters.

  • Keskiviikko WOD Workout

    EMOM 12
    1´ 1+2x Power clean + Hang sq clean
    2´ 2x Clean & Jerk

    Buy in:
    50x DL (40/70kg)
    Tc: 4min
    Then:
    20x V-up
    20x Push up
    20x Lunge jump
    20x Strict pull up
    Tc: 8min
    Buy out:
    100x DU / 250x SU
    Tc: 4min

  • Baseline Workout

    Baseline Workout Benchmark:
    - 500M Row
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups
    (4:22)

    Post WOD:
    - 1 Mile Run