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

  • 5 Minutes! Workout

    Warm-Up:
    3 Rounds of
    - 10 OH Squat w/PVC
    - 10 PVC Pass Through
    - 10 KB Swings
    - 10 Pull Ups

    Pre-WOD:
    - Find 1RM Snatch
    - Find 1RM OH Squat

    WOD - 5min AMRAP:
    - 10 Burpees
    - 10 T2B

    3 rounds + 7 Reps.

  • Prestation Fredag 31/3 2017 Workout

    A:
    Back squat 3x6 @ 75%
    Shoulder Press 4x6 @ 65%
    B:
    10min amrap:
    20 over head lunge steps 20/10kg plate
    10 push ups
    2 rope climbs

  • 4 Minutes Workout

    WOD:
    - 4 Minutes Max Reps Bench Press (135#)
    - Rest 1 Minute
    - 4 Minutes Max Calorie Row
    - Rest 1 Minute
    - 4 Minutes Max Sit Ups

    45 Reps Bench
    72 Calories
    90 Situps

  • Diane & Annie Workout

    Warm-Up:
    - Jump Rope
    - Hand Stand Hold
    - Hand Stand Walk
    - Farmers Carry
    - Walking Lunges

    WOD #1:
    "Diane"
    21-15-9
    - Dead Lifts
    - HSPU

    REST 3 MINUTES

    WOD #2:
    "Annie"
    50-40-30-20-10
    - DU's
    - Sit Ups

  • Competition Workout

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
    (focus on stabilizing your midline and maintaining a good vertical position)
    Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
    Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
    (if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

  • REST DAY Workout

    get out of the gym

  • Fight Gone Bad Workout

    Make up workout for missing Monday!

    WOD:
    "Fight Gone Bad"
    3 rounds for total reps.
    1 minute at each station, 5 stations.
    1 minute rest in between each round.
    - Wall Ball (24#,14#)
    - Push Press (75#/55#)
    - Box Jumps (24",20")
    - Sumo-Deadlift-High-Pull (75#/55#)
    - Calorie Row

    25,15,14,15,10
    21,15,15,11,12
    20,10,13,15,12

    1st time on this workout. Make up day since I missed Monday's FGB workout. The easy way was to just do the mobility/ bench workout, and work double unders. What I killer, have not sweat this much in a while ... hot morning aside. Will have better strategy next time and push harder through some movements. Tough morning, just got gassed.

  • Upper Accessory Workout

    3RFQ
    10 Banded Rows
    - 10sec Hold on 10th Rep
    10 Banded Reverse Fly
    - 10sec Hold on 10th Rep
    10 Press Up + Scap Protract
    10 Active Hangs
    Dead Hang them engage lats

  • Pliable Workout

    Pre-WOD:
    7x3 Bench Press @ 75%

    WOD - For Time:
    -30 Plyo Push Ups
    -10 T2B
    -20 Plyo Push Ups
    -20 T2B
    -10 Plyo Push ups
    -30 T2B

    All T2B.

  • Scrappy Workout

    Pre-WOD:
    Work up to heavy set of 2 touch and go Power Cleans

    WOD - OTMEM/10 Minutes
    -2 Power Cleans @ 80% 1RM
    -3 Muscle Ups (Round 1: 6 Pull Ups; Round 2: 6 Ring Dips, etc)
    -4 HSPU

    Post WOD:
    Tabata Sit Ups

    Got to minute 6 on the OTMEM and then lost traction kicking it into a AMRAP workout.

    Watching regionals this weekend, doing some internal searching ... my goal is to refocus on hitting it hard and remembering my "why". Remember why I am in there and to push myself beyond what I "think I can".