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

  • 9.9.2020 WOD Workout

    Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
    7 x ( 1 + 1+ 1) x 50% - 60%
    Send off 1:30

  • WOD 091214 Workout

    E.M.O.M. 20'
    ► 05 DeadLift - 1'
    ► 30 DU - 1'

  • Woima live 26.4.2021 Workout

    For time
    30-20-16-10
    2-Count Flutter Kicks
    Pike Push up
    Box Step-up

  • 12/30/2013 Workout

    WOD #1:
    10 Min - On The Minute Every Minute (OMEM)
    - 5 Clean & Jerk, As HEavy As Possible

    WOD #2:
    10 Min AMRAP
    - 4 Burpees
    - 8 DB / KB Thrusters (35#,25#)
    - 12 DB / KB Weighted Lunges (35#,25#)

    Post WOD:
    - 50 GHD
    or
    - 50 T2B
    Note: You may mix GHD and T2B movements.

  • 1/13/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne
    or make up a wod from earlier this week.

    4x1 bench (10)
    superset with dips

    Finisher
    2 min samson
    50 cross crunch
    30 T raise

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 5-7 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
    One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout

    3 Rounds
    10 Thrusters
    10 Pull-ups
    10 Wall Ball
    10 Toes-to-Bar

  • Muscle & Power, AV2 Strength

    Deadlift 5x5 reps, then max reps @ 80%

  • 9/23/16 Workout

    Start up(14)
    stretch 6 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Power(15)
    deadlift-4x1
    bench/strict press-4x1
    squat-4x1

    Metcon(12)
    3rds
    20 pistols-mod as needed
    20 med ball sit up 20/14
    200m run/15 cal airdyne/15 cal row(choose)

    Metcon-comp(12)
    3rds
    20 pistols
    20 ghdsu
    20 cal row

    Finisher
    60 temp tantrum
    stretch and roll

  • Box P 05-04-2020 Workout

    CONDITIONING
    For time:
    1K Bike
    2:00 - Max 100 ft. Crossbody Carry (53, 35)
    500M Row
    2:00 - Max 100 ft. Front Rack Carry (53, 35)
    750M Bike
    2:00 - Max 100 ft. Double KB Overhead Carry(53, 35)
    750M Row
    2:00 - Max 100 ft. Crossbody Carry
    500M Bike
    2:00 - Max 100 ft. Front Rack Carry
    1K Row
    2:00 - Max 100 ft. KB Overhead Carry
    - Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries

    Rx+: (70, 53)
    L2: (45, 30)
    L1: (35, 20)
    30:00 Time cap

    EXTRA CREDIT
    AFAP -
    40-30-20-10
    SA Banded Pushdowns (reps on each arm)
    Banded Hammer Curls

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.