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

  • deadlift 5x8 Strength

    5x 8 strength strength

  • 5 rounds Workout

    15 Thruster UB! (42.5/30)
    15 Burpee
    15 KBswing UB! (24/16)
    15 Box jump
    Rest 3min

    (Go hard every round!)

  • Mary - MainSite 151112 Workout

    AMRAP 20min
    5 hspu
    10 single leg squat
    15 pull ups

  • EMOM 8 Workout

    1. Handstand hold 20-30sec
    2. V- ups 10-20

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Pull Ups 5 reps
    Strict Ring Dips 5-7 reps
    Double DB Overhead Squats (light weight) 10 reps
    Parallettes L-Sit 0:30

  • "Barbara" Workout

    “Barbara”

    5 rounds, 3min rest between

    20 Pull-Up
    30 Push-Up
    40 Sit-Up
    50 Air Squat

    Target <4min round

    RPE 4-5

    Hit this with everything you got!

    OR

    Half “Barbara”

    5 rounds for time:

    10 pull-ups
    15 push-ups
    20 sit-ups
    25 squats
    Rest 2 minutes between rounds.

    RPE 4-5

    2 rounds:

    Run 400m
    2+2 Perfect Stretch

    RPE 2-3

  • EasyWOD Workout

    Chipper for time

    40 m hillbilly prowler push
    30 box over
    20 jumping lunge
    10 bulgarian squat / leg
    5 box over burpees

  • AccessoryWOD Workout

    4-5 sets:
    10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
    15 GHD Hip extensions @ 2222 tempo
    20 Ab mat sit-ups @ 3111 tempo

  • Painonnostotunti Strength

    OTM 12 min 3 x Snatch balance

  • ANNOUNCEMENT Workout

    "Beastmode Weigh-down" will be rescheduled for January 21st at 9am. We will meet in the community room. For the most accurate results, do not workout before body fat analysis/weigh-in.

    PLEASE LOOK AT THE SCHEDULE FOR NEXT WEEK. THERE ARE SEVERAL CLASS CHANGES!!!!