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

  • Gymnastic Metcon Workout

    • 3 Round not for time of:
    Weighted Push Ups 10 reps unbroken
    (Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
    Assault Bike 1:00 @ 70-80% MHR
    Weighted Ring Rows 10 reps unbroken
    (Utilizza come zavorra una Vest oppure dei bumper sul petto)
    Assault Bike 1:00 @ 70-80% MHR

  • Strength 19-10-2020 Strength

    Deadlift off Plates
    Build to a HEAVY 3 in 6 sets. Rest 2:00.
    - Use 20kg plate under the weights to raise the start position.
    - Option: Sets of 5 for practice

  • 05.21.2014 Workout

    Round 1:
    10KB Swings + 5 Strict Press

    15KB Swings + 5 Strict Press

    25KB Swings + 5 Strict Press
    50KB Swings + 5 Strict Press

    Round 2:
    10KB Swings + 10 Ring Dips
    15KB Swings + 10 Ring Dips
    25KB Swings + 10 Ring Dips
    50KB Swings + 10 Ring Dips

    Round 3:
    30 GHD Sit Ups; Touch Floor Each Rep

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Barbell warm up snatch grip

    Power snatch
    EMOM x 12
    1 Power snatch

    *aim to increase in weight every 2-3 rounds. Start at 50% 1RM and build from there.

  • 30.1.2024 Core Workout

    3 rounds:

    10 plank up and downs
    10 arch ups

    *rest as needed

  • FUNCTIONAL 15.8.2022 Workout

    AMRAP 16
    12 DB/KB hang snatch (alternating, 6/side)
    20 box jump
    12 DB/KB push press (6/side)
    20 steps walking lunges (with DB/KB)

  • 28.8.2020 WOD Workout

    Sawo Duathlon with Partner
    AMRAP 30*
    Run 5k both.
    Remaining time row max calories. YGIG

  • "Twinsies" Workout

    3 Rounds for Time:
    60 Double Unders
    30 Pull Ups
    15 Front Squats (52kg,34kg)

    Note: 20 Min Cap

  • Pull and push 3.0 Workout

    4 min AMRAP
    1 kipping hand stand push up
    1 kipping pull up
    then
    2 kipping hand stand puhs up
    2 kipping pull up
    then
    3..

    Rest 2 min

    4 min AMRAP
    1 strict hand stand push up
    1 strict pull up
    then
    2 hand stand puhs up
    2 pull up
    then

  • 2014 Regional Event 4 Workout

    WOD - 2014 Regional Event 4
    (20Min Cap; If close to finishing ... finish regardless of time cap)
    21-15-9-6-3
    - Strict handstand push-ups
    - Front squats (195#,125#)
    - Burpees
    Note: Modify HSPU as needed. Scale weight as needed.

    Post-WOD:
    - Legless Rope Climb Work
    or
    - 400M Farmers Carry (53#,35#)

    54 reps of each movement! 115# for Front Squat and happy to be able to move that weight full range of motion for that number of reps. Double Abmat for strict HSPU until they failed; then switched to kipping HSPU. Arms shot from Farmers Carry so legless rope climb cratered and completed rope climb using legs. Burpees ... always a nasty movement to throw in with weighted movements and gymnastic movements.