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

  • Short interval Workout

    Choose ONE of the following sports:
    Swim (THU): Repeat :30 on, :30 off until form/pace deteriorates
    Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
    Run (THU): Repeat :30 on, :30 off until form/pace deteriorates
    Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Dynamism Workout

    Pre-WOD Strength:
    7x2 Close Grip Bench

    WOD - For Time 15 Min Cap:
    - 50 KB Swings (53#,35#)
    - 30 STO (135#,95#)
    - 50 KB Swings
    - 20 STO
    - 50 KB Swings
    - 10 STO

  • ME: Shoulder Press Strength

    Max effort!

  • 10x10 Workout

    10 Rounds For Time:
    5 - Overhead Squats (135/95)
    5 - Burpees

  • WOD 081214 Workout

    3 Rounds for Time :

    ► 15 Pistols G.
    ► 10 Knees to Elbows
    ► 15 Pistols D.
    ► 20 Push Ups

  • Metcon Workout

    • 4 Round not for time of:
    Double DB Hang Power Clean 12 reps unbroken
    Double DB Push Press 12 reps unbroken
    (Utilizza un carico con cui riesci a fare 12 reps unbroken)
    Swim 100 m oppure Run 400 m

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Back Squats (0:03 pause)
    6 @ 9 RPE (-5% Load Drop)
    60% 1RM 6 reps
    65% 1RM 6 reps
    70% 1RM 6 reps
    65% 1RM 6-6 reps
    Pause @ parallel
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • 6-21-17 Workout

    Muscle

    Heavy - Push

    Middle - Lower

    Light - Pull

    Metcon
    5 rounds for time of:
    25 wall-ball shots, 20-lb. ball to 10-ft. target
    30 pull-ups

  • Superkids 7-9v WOD Workout

    Joka alkava min 5 min ajan

    10 m levypainon kanto pään yläpuolella + 5 burpeeta levypainolle

  • 12.11.2025 Active Recovery Workout

    5 rounds for quality

    8 Table top raises
    4/side Offset Kang squats
    8/side Strict high pulls
    2:00 Air bike/SkiErg/BikeErg

    5 Rounds for quality

    4 Jefferson curls
    4 Deck roll to handstand
    4 Kneeling jump to box jump
    2:00 Air bike/SkiErg/BikeErg