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

  • Main site Wednesday 250312 Workout

    For time

    • 30 calories on the Echo bike

    • 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

    • 20 calories on the Echo bike

    • 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

    • 10 calories on the Echo bike

    • 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

  • Weightlifting Workout

    clean pull + squat clean 5x1+2 @moderate

    power clean + push press + push jerk + split jerk 5x1 @moderate

  • AF #masu Strength

    AF WEEK 49, Day 3

    WEIGHTLIFTING:
    E90sec x10

    Squat Snatch Double.

    Drop and Go. All sets across (same loading)
    Use 80-85% of 1RM.
    Target: choose a loading that challenges
    you in the last rounds but you can execute without misses.

  • Main site Monday 251208 Workout

    For time
    - Run 5,000 meters

    Compare to 250507.

  • Conditioning Workout

    EMOM 35mins
    1. Min : 12 Alt. Kb dead snatch @24/16kg
    2. Min : 12 lateral Kb box step over @50cm
    3. Min : 12 KB dead bug/side
    4. Min : max rep strict burpee Pull up / max rep strict burpee to target
    5. Min: REST

  • Conditioning Workout

    AMRAP 10
    250m row each person
    20 Kb USA swing each person @24/16kg
    250m row each person
    20m/arm Kb overhead carry each person@24/16kg

    3 mins Rest

    AMRAP 10
    8 Burpee over rower each person
    16 Cal row each person
    8 KB squat clean each person @24/16kg
    16 V -up each person

    3 mins Rest

    In 10 mins (Split as You wish)
    Complete the following :
    240 Double under
    120 Bodyweight lunge (total reps)
    60 Push up
    30 cal row
    Remaining time : Max rep rope climb

  • Cindy Workout

    W/U - 1000m Row (200m easy / 200m sprint / 200m easy / 200m sprint / 200 easy)

    2 Rounds
    10 Strict Pull Ups
    10 Deficit Push Ups
    10 Wall Balls

    WOD - 2 part workout

    1st - 1000m Row for time
    3:53

    2nd - "Cindy"
    20 Min AMRAP
    5 Pull ups
    10 Push Ups
    15 Squats
    390 reps Rx

  • Cardio Bootcamp Workout

    12 x 2min on / 1min off:
    A)
    6 DB snatch 1x50/35lb
    8 DB box step over

    B)
    300/250m row
    rest of time: max meters DKB farmers carry 2x32/24kg

    C)
    300/250m ski
    rest of time: burpee shuttle run

  • Push/V-Ups, Deadlift/KB Cleans/Burpees Workout

    Warmup:
    5 min DU work
    3 rds
    10 OHS (35)
    10 T2B
    10 Good mornings (35)

    Strength:
    Back squat
    2x5x45% @ 65
    3x65% @ 95
    2x75%@110
    3x5x85% @ 125, 125, 130
    1x150 1 RM Max

    WOD:
    8 min EMOTM
    30 sec pushups
    30 sec V-ups
    171 reps

    3 min rest

    6 DL @ 85% (should have been 200, scaled to 180)
    8 KB power cleans @ 1pd
    25 burpees

    11:28

  • AF #masu Workout

    AF WEEK 48, Day 1

    ACCESSORY
    2-3 rounds, go by feel and rest as needed between:

    1) 30-45sec D-Ball Hold
    2) 10m + 10m Single Arm KB Overhead Walk (challenging load)
    3) 10-20 GHD Sit-Up

    RPE 4