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

  • Bulldozer Workout

    FOR TIME:
    16 – 12 – 8 – 4 – 2
    -Heavy Power Cleans
    -Single Arm KB Thrusters

    RX 115#/75# & 53#/35#
    RX+ 155#/105# & 53#/35#
    MASTERS
    RX 85#/55# & 44#/26#
    RX+ 115#/75# & 44#/26#
    Weighted Plank (ACCUMULATE 4 MINUTES)

  • 20151030 WoD#3 Workout

    "Complete 5 rounds for time:

    Rope Climb – 2 Reps

    Back Squats (80/50) – 8 Reps

    HSPU – 9 Reps"

  • AccessoryWOD Workout

    5:00 max distance Single arm DB overhead carry 50/35.
    Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
    Rest as needed
    5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

  • Hot Springs Hike Workout

    Via Freedom Trail

  • HL. FSquat Strength

    "Handless" Front Squat
    1x3 (70%)" 7 set

  • Crazy EMOM Workout

    Tuesday 20th March 2018

    WOD

    Every minute on the minute x 36 (6e)
    1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
    2) 5 Strict Toes-to-Bars (or Hanging Leg or Knee Raises) + 10 Air Squats
    3) 10 Burpees
    4) 30 Second Single-Arm Plank Left
    5) 30 Second Single-Arm Plank Right
    6) Rest

  • 26092014 Workout

    BBG

    1) 15 minutes to establish a 1RM Snatch.

    2) 15 minutes to establish a 1RM Clean & Jerk.

    Strength

    4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Conditioning

    “Amanda”

    9-7-5 of:

    Muscle-Ups
    Snatches (full) 135/95#

    For time.

    LUB

    Mobility a lot: 45-60 min Mobility

  • L-sitit Workout

    5 x max aika L-pidoissa boxilla

  • Thrusteria ja voimistelua Workout

    Superkids

    Aikaa vastaan:

    9-7-6
    -käsilläseisontapunnerrus
    -kippileuka
    -käsipainothruster

    Ninjat

    -15 thrusteria
    -15 kippileukaa
    -12 thrusteria
    -12 varpaat tankoon
    -9 thrusteria
    -9 käsilläseisontapunnerrusta

  • Suicide row Workout

    in a team of 2
    7 rounds each:
    Row 300
    (Athlete 2 farmer carry 16/16 W 24/24 M until athlete 1 complete the row)

    Reset the rower each time.