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

  • WOD 28/12/19 Workout

    Every 6’ x 5 sets perform:

    400M /300 W mt Run

    16 Alternating Arm KB Snatch @24/16kg

    14 Wall Ball @20/14lbs

    12 M / 8 W calories Assault Bike or Row

  • Maastaveto Workout

    Etsi 3 RM mavesta, aikaa 10 min

  • Team Relay Workout

    Back Squat
    -5X3 (145#)

    WOD:
    -50 Box Jumps
    -40 KB Swings(53/35)
    -30 Burpees
    -20 Front Squat(95/65)
    -10 Man Makers (35/25)

    6 person team. Damn the Man Makers! Lower body continue to improve strength, balance out to upper body. Great support team!

  • DT Imported Workout

    5 RFT (20 minute cap)
    -12 Dead Lift (155/95)
    - 9 Hang Clean
    - 6 Push Press

    Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

  • Bring It Workout

    Strength / Skill:
    - 1x20 Back Squats (5% increase from last week)

    WOD:
    - 4x500M Row for time (record each time)
    - 3x10 GHD Back Extensions
    - 4x50m Farmer's Carry
    Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

    Post:
    -100 Double Unders
    Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

  • 2-7-17 Workout

    M)
    Pull:
    12-6-3-6-12

    F)
    Skill:
    5 x 10 French Press
    5 x 15 Push Up
    5x 20 Banded Push Down

    Metcon:
    3min AMRAP
    21 DL – sandbag
    21 BJ
    21 KB – 18
    -Rest 3 min-
    3min AMRAP
    18 DL – Sandbag
    18 BJ
    18 Abmat Sit-ups
    -Rest 3 min-
    3min AMRAP
    15 DL – Sandbag
    15 BJ
    30 Jump Rope Singles

  • Unremitting Workout

    Strength / Skill:
    - 7x2 Bench Press
    - 7x2 Max Rep Strict Pull Ups
    Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

    WOD - For Time:
    21-15-9
    - Hang Cleans (155#,105#)
    - Ring Dips

    Post WOD:
    - 100 DUs
    Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

  • 13.07. WOD Workout

    DELOAD week

    2 rounds:
    5min Row (easy)
    2min REST
    5min Ski (easy)
    2min REST
    5min Bike (easy)

    +Mobility

  • Endurance wod Workout

    30 min (5 rounds)

    Round 1 (6 min)
    10 squat jumps
    10 push ups
    10 WB

    Round 2 (6min)
    12 plank jacks
    12 dips
    12 alternating jump lunges (12 each leg)

    Round 3 (6 min)
    15 burpees
    15 T2B
    15 STO (mb, DB, or kb)

    Round 4 (6 min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round 5 (6 min)
    10 squats
    10 HSPU
    30 mountain climbers

    • all rounds are AMRAP
    • score is total reps for each round

  • Endurance WOD Workout

    30 min / 6 min for each RD

    Round # 1 (6min)
    10 jump squats
    10 push-ups
    10 WB

    Round #2 (6min)
    12 plank jacks
    12 dips
    12 alternating lunges

    Round # 3 (6 min)
    15 burpees
    15 T2B
    15 STO (MD, DB, or KB)

    Round #4 (6min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round #5 (6min)
    10 squats
    10 HSPU
    30 mountain climbers

    • rest 2 min b/w RDS
    • All RDs are AMRAPs *score is total reps for each round