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

  • Back Squat Cycle 1 Strength

    Back Squat: 5x5
    Linear with increase next week of minimum 5#.

  • Endurance wod Workout

    30 min AMRAP
    50 meter swim (down and back) or run from playground fence next to splashpad to other fence near dumpster and back
    10 wall balls
    10 push ups
    10 squats
    10 sit ups
    10 MB thrusters
    10 cal row

    • wear swimsuit, water shoes, flip flops, or gym shoes
    • if you don't want to swim you can do run in place of swim. Have fun!

  • 23.10.2013 Workout

    50 Front squat, 50 sit-ups
    25 Front squat, 25 K2E
    10 Front squat, 10 T2B

    Etukyykkyyn nousevat painot

  • Gizmo Workout

    Pre-WOD:
    Bench 1RM (225#)

    WOD:
    11Min Cap - AMRAP
    - 3 Muscle Ups (9 Pull Ups / 9 Ring Dips)
    - 25 Sit-ups
    - 87 Double Unders (87 Singles)

    Completed 4 rounds + 9 Pull Ups + 4 Ring Dips. No bands for Pull Ups, No bands for Ring Dips, Singles substituted for Double Unders.

  • Chelsea Workout

    On the minute joka minuutti 30 min ajan

    5 leuka
    10 etunojapunnerrus
    15 kyykky

  • 20.10.2021 Deload Workout

    ( Wod )

    EMOM 14
    Even : 1 x Clean & Jerk. Climbing Heavy
    Odd : 30 Double Unders

  • Fran Workout

    Strength / Skill:
    5x3 Front Squat

    WOD - For Time:
    "Fran"
    21-15-9
    - Thrusters (95,65)
    - PU

    Wanted to keep this a sprint, so dropped from RX. Stoked my 18 year old high school son completed RX in 5:58, and being 6'4" 185lbs basketball player. 3 rep max at 155 for Front Squat, not long ago 155 was my 1 rep max. Last time I did a sprint Fran I did it at 65#, as well and did 75# today. Progress. No excuses, these 46 year old legs just need to get stronger on this 6'5" 192# frame.

  • 17032014 Workout

    Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

  • Power Snatch Workout

    POWER SNATCH
    Every Minute on the Minute x 15:
    1 Power Snatch

    Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds Not for Time (or 20 Minutes):
    20/14 Calorie Row
    200′ Overhead Dumbbell/Kettlebell Walk
    1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)

    Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.

    Pull-Up Play Options:

    5-10 Hard Ring Rows
    5-10 Strict Pull-Ups
    5-10 Kip Swings
    5-10 Kipping Pull-Ups

  • Rintatankoon pito Workout

    3 x max aika rinta tankoon pito
    Tavoite joka kerralla saada 60 sek.