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

  • 11-17-14 Front Squats, Deadlifts, DUBs, Sled Push Workout

    Frnt Squats - 3x185, 3x215, 3x235, 3x255, 3x275, 1x295
    Deadlifts - 3x225. 3x275, 3x365, 3x415, 3x435
    4 Rnds - 40m sled push (350lbs), 30 DUBs, 5 Hng Clns (175lbs)
    DUBs - 30 x 8

  • For time Workout

    Run 1.2km
    Row 100/80 cal
    Run 1.2km
    Bike 100/80 cal
    Run 1.2km

    (Time cap: 35min.)

    OPTION 2.

    Run, Bike, Row
    Easy aerobic pace
    45-60min.

  • Met-Con 07122015 Workout

    3 Rounds

    25 Wallballs 30/20lbs
    20/15 Assault Bike calories
    15 Ring dips

  • WARM UP Workout

    10-8-6-4-2
    Wall ball
    2-4-6-8-10
    Burpee jump-in
    2 rounds:
    5 Down dog to cobra
    Gymnastics shoulder flow

  • gymnastic strength Workout

    • 5 Sets of:
    Strict Ring Muscle Ups (10’’ negative) 1-2 reps +
    Strict Ring Muscle Ups 2 reps +
    Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
    Complex must be unbroken
    Rest as need each sets

  • Wod 07122015 Workout

    1 min Max reps of Power Snatch (50/35 kgs)(35/25 kgs).
    2 min Max Reps of burpees over the bar.
    4 min AMRAP of:
    - 7 Thrusters.
    - 15 Sit-ups.
    6 min AMRAP of:
    - 10 kb bottom-up (24/16 kgs)(16/12 kgs).
    - 10 Box Jumps (24"/20").
    - 25 DU.
    - 25 cal row.

  • Grenade Workout

    Strength / Skill:
    - Work up to a heavy set of 2 Hang Snatch

    WOD - For Time:
    - 50 KB Swings (#53/35)
    - 40 O/H Weighted Lunges (#45/25)
    - 30 Burpees to Bumper Plate
    - 20 Hang Snatch (#95/65)
    - 10 Strict Pull Ups

    Another RX workout. 53# KB, 45# Bumper Plate for lunges, 95# for snatch and all strict pull ups. 45 years old, 6'5", 195# … I will take what I can get! Only worked 65# for snatch skill work as I am really trying to make sure I can catch it in a squat and progress from there. Mobility is not there, but it will get there dammit!

  • Lördag 18/4 2020 Workout

    Partner wod
    In teams of 3
    5 rounds
    P1: amrap alternating db snatch
    P2: 250/200m row
    P3: rest
    This is not an ordinary team Wod! It’s a race against each other. When p2 is done with the rowing all team members switch position clockwise until every member done everything five times. The goal is to get the most db snatches in the team. Sabotage for your teammates by going hard on the rower and give them as little time as possible to score db snatches.

  • RestDay! Workout

    Pieksäjäiset :)

  • Kettlebell Workout

    Warm-up
    3x
    5-5 Half Knee Press
    Rest: 10 Heavy Russian Swing

    Wod
    In Teams of 2

    Buy in: 60 snatch
    80 Deadlift
    80 Front Squat
    80 Push Press
    *with double KB
    Cash out: 60 burpee
    Timecap : 20 mins

    Afterparty
    10-10,9-9..1-1
    Pullover
    Sit-up