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

  • Cindy Workout

    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats

  • Tabata This! Workout

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • 130310 Workout

    Complete as many rounds as possible in 10 minutes of:
    185 pound Deadlift, 5 reps
    Sprint 100 yards

  • Gymnastic strength Workout

    4 Sets of:
    Strict Ring Muscle Ups near failure max reps (2 reps buffer)
    30’’ rest
    Kipping Ring Muscle Ups near failure max reps (2 reps buffer)
    3’ rest each sets

  • Zimmerman Workout

    Complete as many rounds as possible in 25 minutes of:
    11 Chest-to-bar pull-ups
    2 Deadlifts, 315 pounds
    10 Handstand push-ups

  • 120815 Workout

    Complete as many rounds as possible in 15 minutes of:
    10 Kettlebell swings, 2 pood
    10 Box jumps, 24 inch box
    10 Ring dips
    Compare to .

  • Superkids 7-9 v WOD Workout

    5 kierrosta:

    10m kaikkia

    -Hyljekävely
    -Valakyykkykävely
    -10 sek + 10 sek hollowpito pallon kanssa
    -10 askellusta pallolle käsillä

  • RestDay! Workout

    RestDay!

  • warm up Workout

    4 Sets - Focus on control of each movement - move slow and deliberately

    6-8 Half Kneeling Bottom Up KB Press/arm
    rest 30sec
    12 Lateral Band Walks
    rest 30sec
    12 Scapular Push Ups on Elbows
    rest 60sec

  • The Mountain Workout

    1 min ON, 15 secs Jog, 1 min REST
    2 min ON, 30 secs Jog, 1 min REST
    3 min ON, 1 min Jog, 1 min REST
    4 min ON, 2 min Jog, 1 min REST
    5 min ON, 3 min Jog, 1 min REST
    4 min ON, 2 min Jog, 1 min REST
    3 min ON, 1 min Jog, 1 min REST
    2 min ON, 30 secs Jog, 1 min REST
    1 min ON