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

  • Burning Workout

    Warm Up

    Pre-WOD:
    - 3x10 Back Squat 65% of 1RM

    WOD - For Time:
    - 25 Wall Ball Shots (20#,14#)
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 20 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 15 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 10 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 5 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court

  • Power Snatch Workout

    POWER SNATCH
    Every Minute on the Minute x 15:
    1 Power Snatch

    Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds Not for Time (or 20 Minutes):
    20/14 Calorie Row
    200′ Overhead Dumbbell/Kettlebell Walk
    1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)

    Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.

    Pull-Up Play Options:

    5-10 Hard Ring Rows
    5-10 Strict Pull-Ups
    5-10 Kip Swings
    5-10 Kipping Pull-Ups

  • Main site Wednesday 250129 Workout

    For time

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 60:00 TT
    Bike 60:00 TT
    Run 60:00 TT
    Row 60:00 TT

  • Käsilläkävelyä Workout

    3 kierrosta :

    10 x painonsiirto kädeltä toiselle.
    10 x handstand popping
    5-10 x painonsiirto levypainolle

    3 x 10 m käsilläkävely tai käsilläkävely seinääkohti

  • ENGINE Workout

    Monday

  • Valentine´s Day Special Workout

    Teams of 3 for time:

    150 x WallBall
    100 x Sit-up
    90 x KB Swing
    60 x Burbee
    90 x KB Swing
    100 x Sit-up
    150 x WallBall

  • KB Zigzag wod Workout

    50 KB swings 24kg/16kg, 2 rounds of zigzag sprint

  • CF16 130924 Workout

    AMRAP 9 min

    2 Bear complex

    9 Box jumps

    Rest 1:30 min

    AMRAP 5 min

    3 Bear complex

    10 Box jumps

  • WOD 190215 Workout

    For time :

    ► 25 Wall Ball Shot
    ► 10 Snatch
    ► 20 Wall Ball Shot
    ► 10 Snatch
    ► 15 Wall Ball Shot
    ► 10 Snatch
    ► 10 Wall Ball Shot
    ► 10 Snatch