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

  • Extended Elizabeth Workout

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

    ♀ 95 lb ♂ 135 lb

  • 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

  • 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!

  • 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

  • Hang With It Workout

    Pre-WOD:
    5X5 Close Grip Bench Press

    WOD - 5 Rounds For Time:
    - 10 Hang Cleans (#155/105)
    - 20 Push Ups
    - 40 Double Unders
    (5 Burpee Buy In / 40 singles)

  • Kettle Bell Annie Workout

    Pre-WOD:
    - Work up to a heavy snatch

    WOD - For Time:
    50-40-30-20-10
    -KB Swings (#53/35)
    -Sit Ups

  • Ferocious Workout

    Pre-WOD:
    7x3 Push Press

    WOD - OMEM 7 Minutes:
    - 20 Double Unders (Modified: 5 burpees)
    - Thrusters (#95/65) as many as possible with remaining time of each minute

    Post
    - 100 Sit Ups as quickly as possible

    Coach allowed Pull Up mod for Burpees and Double Unders since short on ropes and we Burpee'd all week. Minute breakdown, died starting minute 3 on Thrusters.
    Minute 1: 8
    Minute 2: 7
    Minute 3: 5
    Minute 4: 5
    Minute 5: 5
    Minute 6: 5
    Minute 7: 5

  • Bottommost Workout

    Pre-WOD:
    5x5 Back Squat

    WOD:
    - 10x25M XPO Sled Push
    - Planks; Waiting between sets
    - 5x25M Heavy Farmers Carry

    Armored Fitness XPO Sled and the Rogue Farmers Walk Handles ain't no joke! Legs smoked and planks burning after yesterday's GHD work.

  • Swiftly Workout

    Pre-WOD:
    - 5x5 Bench Press
    - 2 Man 2K Row For Time
    - 50 GHD Sit Ups or 50 T2B

    WOD - For Time:
    40-30-20-10
    - Push Ups
    - DUs

  • Henkeli 110919, part 1 Workout

    warm up: 10 min rowing with ascending pace + shoulder mobility/activation

    OTM10
    1) 5+5 db split snatch (games lajin liike), play with the new movement!
    2) 2) max DU (leave at least 20second rest in the end of the minute)

    Mark your split snatch weight