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

  • Midline Mash Workout

    EMOM - 20 Minutes
    1- 10 Landmine Rotations
    2- 10 Pallov Press (ea)
    3- 10 Bottoms Up KB Press (ea)
    4- 10 Suitcase Deadlift (ea)

  • Upper Accessory Workout

    4RFQ
    20 Banded Pull Aparts
    20 DB Skull Crushers
    20 Supinated DB Bent Over Rows
    Rest 45secs between exercise &
    2 minutes between rounds

  • Tempaus Strength

    tempaus 3 x 3

  • Käsilläseisontaharjoittelua Workout

    3 kierrosta omaan tahtiin

    10 x yhden jalan taitto käsilläseisonnassa
    10 x tasajalkaponnistus käsilläseisontaan
    10 x haaratasajalkaponnistus käsilläseisontaan

    3 x 30 sek pito seinää vasten

  • 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.

  • PARTNER WOD 280215 Workout

    For Time :

    ▼ 800 m Run with Kettlebell ▼
    ▲ Cal Row ▲

    Time Run - Cal Row = Final time

  • 06.08.2013 Workout

    AMRAP 30 Min.
    40 Squats
    30 Wall Balls
    20 AbMat Sit-ups
    10 Push-ups

  • Power Cleans Workout

    POWER CLEAN

    1-1-1-1-1

    Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under to meet the bar with consistent footwork.

    Post loads to comments.

    HALF DUMBBELL BEAR

    Every minute on the minute x 10:
    5 Dumbbell Deadlifts
    5 Dumbbell Hang Power Cleans
    5 Dumbbell Thrusters

    The work should be unbroken and leave you with a bit of rest until the next minute. Standard Rx for this metcon is 45% of body weight (total, between both dumbbells).

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