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

  • 20 Minute Run Workout

    Walk for 5 minutes to warm up
    Run for 20 minutes
    Walk for 5 minutes to cool down

  • "Active Recovery" - Fuel East Workout

    Slamball Shuttle
    KB Swing x30
    Jump Squat x30
    Pullup x10
    Lateral hops x30
    KB Push Press x10/side
    Curve 0.04

    1.5min rest after each round
    30 min circuit

    And now the sun is out!

  • "Snap, Crackle, Pop" Workout

    On the 2:00 x 10 Rounds:
    500/400 Meter Bike Erg
    30 Double Unders
    10 Push Press 43 / 29 kg

  • wod -4565 Workout

    wfrwefwef

  • Upper Accessory Workout

    4RFQ
    20 Banded Pull Aparts
    20 DB Skull Crushers
    20 Supinated DB Bent Over Rows
    Rest 45secs between exercise &
    2 minutes between rounds

  • Kipparit Workout

    Alkulämppä leikki
    Pizzalähetti

    Mobility

    Valakyykky
    5x3

    Emom 12
    1) 4-8 Leukaa
    2) 8-15 Ilmakyykkyä
    3) 45s Viivajuoksu
    4) lepo

  • Clean Complex Workout

    Work on your C&J Tech. 50% OF 1RM C&J
    3 Position Clean;
    Hip
    Above the Knee
    Starting Position

  • July 11, 2015 Workout

    Warm up:
    Group Warm up

    Barbell EMOM 8:

    2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
    or a Coach recomended weight for you.

    Partner Workout:
    60 Wall Balls (One Person Working at a time)
    Partner 400 meter Run
    60 Pull ups (One Person Working at a time)
    Partner 400 meter Run
    40 Power Cleans (135, 95)
    Partner 400 meter Run
    20 Pull ups
    Partner 400 meter Run

  • For time Workout

    FOR TIME…

    3 Rounds for Time:
    15 Lateral Burpees Over-the-Bar
    9 Deadlifts 70/45kg
    6 Thrusters 70/45kg

    10 minute cap. Rest until the 15 minute mark, then complete…

    5 Rounds for Time:
    300m Run
    5 Bar Muscle-Ups

    The barbell weight should be light for the Deadlifts and pretty heavy and challenging for the Thrusters. For the run/Bar Muscle-Up couplet, push the pace on the runs. If you can get through the full volume of Bar Muscle-Ups without large rests or lots of misses, then go for it. If not, then scale some volume or perform jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups instead.

    Post time and Rx to comments.

  • Competition Workout

    D.
    Every 8 minutes, for 24 minutes (3 sets) of:
    Row 1000 Meters
    20 Burpees Over the Erg
    20 Push Press (115/75 lbs)