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

  • Strong man relay Workout

    Relay Race

    in teams of 4:

    10 m of death crawl (2x25lbs DB /35lbs DB)

    100 m farmers carry (2x 32kg KB/ 2x46kg KB)

    100 m waiter carry (any hand) (1 x 24kg KB/32kg KB)

    100 m suitcase carry (any hand) (1 x 32kg KB/46 kg KB)

    10 m Death crawl

    Every person in the team does each set once, then move on to the next set.

    After the workout, please put the DBs and KBs in their dedicated place.

  • Ladder Strength

    to find your 1 rm max

  • Open Gym 16:00 - 17:00 Workout

    Open Gym 16:00 - 17:00
    InBody mittaus 16:00 - 20:00

  • EMOM 12 min Workout

    EMOM 12 min

    15 scapula pushups
    15 OH pulls
    10 band pull-aparts
    10-15 active to passive hang

  • metcon Workout

    AMRAP 25 Minutes
    50 Air Squats
    30 Hang Power Cleans 95/65lbs
    10 Strict Deficit Handstand Push-Ups 4/3″

  • SEAN CHILLI SPECIAL - DISHED BY TOPAZ Workout

    MVMT PREP
    What hurts??
    Hinge
    Tspine MOB
    Upper Push/Pull mechanics
    Dancing??
    10 MINS

    STATION 1 - AMRAP
    TRAP BAR DL
    TRAP BAR FARMERS CARRY
    1 DL , 2 DL , 3 DL ...
    1 LAP , 2 LAPS , 3 LAPS ...

    STATION 2 - PRYAMID
    TRX SEE SAW
    TRX KNEE INS
    TRX ROW - TRI EXT
    10, 15, 20, 25 back down

    STATION 3 - FOR TIME
    SKI
    GOB SQ (30/55)
    300m / 200m / 100m
    30 / 20 / 10

    STATION 4 - EMOM
    8 or 10 reps (which ever you can maintain the whole 8 mins) EMOM
    KB swing (30 - 55)
    Jump SQ
    Cond. PU

    8 mins ON at Each station 2 mins off
    40 mins

  • Gymnastics Workout

    2 Rounds:
    45% of Max Unbroken MU / C2B / Pull up
    35% of Max Unbroken MU / C2B / Pull up
    25% of Max Unbroken MU / C2B / Pull up

    *Rest as little as needed between unbroken sets, and rest 2:00 between rounds

  • WOD 230415 "CMAR2015.2" Workout

    A.M.R.A.P. 10'
    ► 4x5 m Shuttle Run
    ► 10 HR Burpee Box Jump Over

  • 1000 Meter row and ski Workout

    For time:
    Partner workout
    Row 1000 meter/ women 800 m
    Ski 1000 meter/ women 800 m

    Time cap 10 minute

  • Team Lions Workout

    PARTNER WOD

    In teams of 2 with one partner working at a time…
    7 Rounds (each) for Time:
    21 Double-Unders
    7 Dumbbell Power Cleans
    7 Dumbbell Push Presses

    Scale the Dubs to 50 Singles or 7 attempts. Choose dumbbells that are challenging but allow for at least a few unbroken rounds, or about 50% of your bodyweight between both dumbbells as Rx’d.

    Rest 10 minutes, then…

    In teams of 2 with one partner working at a time…
    For Time:
    100 Calorie Row
    50 Burpees
    50 Calorie Bike
    25 Hand stand Push ups

    Break up the cals/reps however desired.

    Post time, Rx, and partner for each workout to comments.