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

  • Five for time Workout

    5 Rounds for Time. Every minute on the minute do 2 Burpees
    Broad Jumps- 20m
    Box Jumps- 15reps
    Walking lunges- 20reps

  • KB swing/HSPU/squat Workout

    Warmup:
    500m row

    Strength:
    Strict Pullups
    5 w/ black band
    5 w/ red band
    3
    3
    2
    2
    2 w/red band
    1
    1
    1

    WOD:
    40/30/20/10
    KB Swing (1 pd)
    HSPU (early on banded support, then trans to box)
    Squats

    17:39

  • Nata Workout

    2 Muscle up
    4 HSPU
    8 KK swing 32kg

  • TTP Engine week 3 Workout

    75 min

    2.Conditioning
    A. 8-minute AMRAP
    5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
    10 Toes to bar
    15 Air squat
    Result: 4 rounds + 8 T2B

    Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

    B. 8-minute AMRAP
    5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
    10 Pull up
    15 Box jump, 24/20″ > box step ups
    Result: 3 rounds + 5 ring dips

    Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

    C. 8-minute AMRAP
    5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
    10 Bar facing burpees > 5 burpees over the erg
    Result: 5 rounds + 1 cal row

    172/190

    COOL DOWN
    A. Walk for 5 minutes
    B. Lunge and/or Thoracic Flow

  • 5/7/2013 Workout

    Back Squat

    135*10
    155 *5
    175 *5
    195 *5
    215 *3
    225 *3
    235 *1
    240 *1
    245 *1
    250 *1

    Back extensions
    25

  • Rest day! Workout

    Enjoy the great outdoors :)

  • Hyvää huomenta kyykky Workout

    5x3 tempauksesta 60-80%

  • Ohs Strength

    2x8 ahap

  • 6-24-17 Workout

    Metcon
    Complete as many rounds as possible in 45 minutes of:
    Run 400 meters
    10 Wall Ball
    Run 400 meters
    50 Sit Ups

  • 01/22/2013 Workout

    Hike up Fairview trail
    Trail run down.
    ~3 miles total

    For every 10 seconds Zak takes to make it to the car after me we do one tire flip each.
    He made it in 1:00.

    6 tire flips when we got home.