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

  • metcon Workout

    For Time:
    9 Calorie Ski
    9 Thrusters 115/85lbs
    15/12 Calorie Ski
    15 Thrusters
    21/15 Calorie Ski
    21 Thrusters
    27/21 Calorie Ski
    27 Thrusters

  • Endurance Workout

    • 3 Interval of:
    Assault Bike 10:00 @ 85-90% MHR
    2:1 rest each interval

  • 1.11.2019 CF Workout

    Lepoja

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

  • Metcon strength Workout

    • 3 Sets of:
    Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
    Rest as need each sets.

  • 211117 Workout

  • Warmup Workout

    3 Sets
    10 Dumbbell Side Plank Rotations/side
    4 Complexes (Cross Body Dumbbell Muscle Snatch + Single Arm Dumbbel Push Jerk) per arm
    5 Depth Over Box Jumps (drop from 6" plates)

  • 9.6.2026 For time, Strength Workout

    For time

    1200/800/400/200m Run
    16/12/8/4 Overhead squats @ 61/43kg (135/95lbs)
    32-24-16-8 Chest-to-bar pull-ups

    Time cap. 24:00

    SESSION NOTES
    Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the toes-to-bar). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 100-200m at the latest. Steady work through the triplet.

    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

    Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

    Debrief.
    – How was your pacing? Were you able to maintain your run pace?
    – How was your pace through the triplet across the workout?
    – What two (2) things can you be proud of in this session?

    Movement options.
    Run → BikeErg 3000/2000/1000/500m
    Overhead squat → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
    Chest-to-bar pull-up → reduce reps (24-18-12-8 or 16-12-8-4) → Pull-ups → Jumping pull-ups → Ring rows

  • Hangtime Workout

    Pre-WOD:
    - 5X5 Front Squats

    WOD - 5RFT:
    - 7 HSPU
    -14 Hang Cleans (#105/65)
    -21 Air Squats (over a medicine ball)

    Post:
    5 x 50 meters Heavy Farmer's Carry

    Solid workout program! Will be feeling it post
    Thanksgiving break.

  • 3 rounds Workout

    10 Front Squats (85/60kg)
    20 Chest to Bar Pull-Ups
    50 Double-Unders