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

  • Tabata Wall Ball Shots + Annie Workout

    Pre-WOD:
    Work up to a heavy 3 rep max Back Squat

    WOD :
    - 8 rounds Tabata Wall Ball Shots (20/14#), record minimum round of reps
    - 10 second rest

    - "Annie" 50-40-30-20-10
    - II Unders
    - Sit Ups

    RX'd double unders from half of 30 on down ... as in single, double under, single, double under ... getting better, getting there ... making progress. Working to have II Unders off my list to be RX at!

  • Countdown Workout

    Pre-WOD:
    - Heavy Snatch Triple (3 Reps, Touch & Go)
    - Finish with 1 O/H Squat

    WOD - 12 Minute Clock:
    - 50 Wall Ball Shots
    - 40 T2B
    - 30 Burpees
    - 20 HSPU
    - Max Reps (Ground to Overhead) in time remaining (#115/85)

    Note: Record weight and reps of ground to overhead for scoring.

    Soul crusher for this average Joe. Nothing left for HSPU :)

  • Rosa Workout

    Pre-WOD:
    5 X 3 Front Squat (95#,115#,135#,135#,135# - failed on last rep)

    5 RFT:
    10 HSPU
    400m run

    Worked half reps and negatives for HSPU. On the wall for all 5 rounds, so personal accomplishment for me.

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 60:00 TT
    Bike 60:00 TT
    Run 60:00 TT
    Row 60:00 TT

  • Kahvakuulailua Workout

    Kahvakuula
    Rive&Työntö

  • Power clean & power jerk Strength

    Rollosa viimenen

  • Chipper Workout

    For Time:
    60 WallBall
    50 Burpee
    40 Cal row
    30 Thruster (42,5kg/30kg)
    20 Pull-up

  • Endurance Workout

    • 60 Min of:
    Assault Bike @ 60-70% MHR

  • WOD Workout

    7AMRAP- 1min Rest- 7AMRAP

    WOD A:
    20 DB single arm snatch
    20 DB box step overs (24”/18”)
    20 push-ups (Dec/Inc)
    * DB (50/30)

    WOD B:
    20 Box jumps (24”/18”)
    20 Bulgarian split squats (BW)
    20 Box Dips

  • Blender Workout

    For time:
    10 x wall climb
    20 x box jump
    30 x dumbbell thurster (one hand)
    40 x overhead position lunge (one hand)
    50 x dumbbell goblet squat
    60 x box over with dumbbell

    Rx 22,5 kg/ 15 kg

    Time cap 20 minute