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

  • AccessoryWOD Workout

    4 sets:
    20 Dumbbell box step-overs. You choose the weight, challenge yourself here. Each set of 20 does not need to be unbroken

    Rest as needed between sets.

    Then

    2:00 / side Pigeon stretch on a box

    2:00 / side couch stretch

  • A: GTOH FT Workout

    Ground-to-Overhead for time: 20 reps @ 80%.

    • Calculate the weight from your heaviest set on the technique part.

    In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.

    Allowed methods:
    - power clean / clean + press (sp, pp, pj, sj)
    - single clusters
    - power snatch / snatch

  • RELIGION Workout

    5 RFT:
    Rx --- Max reps Squat (100/60 kgs).
    --- 7 burpees over the box.
    Scaled --- 20 Back Squat (50/30 kgs).
    --- 7 burpees over the box.

  • 3/2/2017 Strength

    Pull Ups
    5x3

  • Superkids 10-13v Taito Workout

    12 min EMOM

  • Mainsite 170218 Workout

    Tabata Barbell

    Tabata deadlift, 85KG
    Tabata hang power clean, 60KG
    Tabata front squat, 40KG
    Tabata push press, 30KG

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

    Post total reps from all 32 intervals to comments

  • HELEN Workout

    3 rounds for time
    400m run
    21 swing @24/16
    12 pull ups

  • GymnasticsWod Workout

    Tasapaino ja kordinaatio harjoitteita

  • Number of The Beast Workout

    6 Rounds
    Switch arm as needed
    6x Kb Snatch
    6x Kb Jerk
    6x TGU

  • Labor Day Hero WOD Workout

    “John Runkle”
    20 Min AMRAP
    -6 DL 225/155
    -7 Burpee Pull Ups
    -10 KB Swings 70/55
    -200m Run

    Score: Rds + Reps

    PostWOD:
    250m row or 200m run
    Banded shoulder stretch
    Foam Roller Back & Shoulde