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

  • Horsemen's (3rd-4th Class) Workout

    3.50 miles
    950(+/-) Elevation Gain/Loss

  • Partner WOD Workout

    In teams of 2, with one partner working at a time, alternate full rounds of the following…

    AMRAP 10 Minutes:
    15 Deadlifts 135/95/75
    10 Push-Ups

    The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Push Presses 95/65/45
    10 Toes-to-Bars

    The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Overhead Squats 75/55/35
    10 Pull-Ups

    The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

    The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

    Post rounds, reps, Rx and partner to comments.

  • Games hopper 2007&2013 Workout

    For time:
    1000 meter Row
    then, 5 rounds:
    25 Pull-ups
    7 Push jerks (60/35kg)

  • CFMEDA 21.12.13 Workout

    Teams of 3:
    Row 1500m (switch every 250m)
    75 Hang Power Snatches 35Kg
    75 Thrusters 35Kg
    75 Hang Power Snatches 35Kg
    Row 1500m (switch every 250m)

  • CFJKL GYMNASTIC WOD 20.10.2013 Workout

    WOD
    cash in
    50 air squats
    rest excatly 1 min
    game
    perform
    5 butterfly pullups
    1 HSPU on barbells
    4 butterfly pullups
    2 HSPU on barbells
    3 butterfly pullups
    3 HSPU on barbells
    2 butterfly pullups
    4 HSPU on barbells
    1 butterfly pullups
    5 HSPU on barbells
    rest excatly 1min
    cash out
    20 T2B

  • All Out part 2. Workout

    5 rounds
    Work time: 10 sec
    Rest time: 50 sec

    A. Thurster (heavy)
    B. Bar over burpee
    C. Ski cal

  • Farmers walk max weight 10m Strength

    Farmers walk max weight 10m

  • EASY 19052014/1 Workout

    Takakyykky 5 x 3

  • 24APR2015 Workout

    As Fast As Possible
    3 rounds for time of
    30 Cal row
    20 Hang Power Cleans
    10 Burpees

  • Easy 5.3 Workout

    Burgener warm-up / kahvakuulatempaus tekniikka
    12 min EMOM kahvakuulatempaus 6+6 vuoro käsin, vuoro minuutein