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

  • Dirty work Workout

    60 Minute Run
    Run out 30 minutes, Run back 30 minutes

    Two part test:
    Total distance covered
    and
    How close you get to the start point at the end.

  • Jogging Workout

    Benchmarks for jogging.

  • Horsemen's (3rd-4th Class) Workout

    3.50 miles
    950(+/-) Elevation Gain/Loss

  • Back squat 6-4-2-6-4-2 Strength

    Back squat 6-4-2-6-4-2

  • WOD 09072014 Workout

    20 min AMRAP

    10 x Sumo deadlift high pulls @ 45/30kg
    10 x Overhead squats @ 45/30kg
    15 x Decline push-ups @ 50cm box
    20 x DU's

  • Team workout Workout

    For Time:

    Share the work as needed.

    Row 2k

    60 Box Jumps (24”/20″)
    80 KBS (24/16)
    100 Wall Balls (20/14)
    80 KBS (24/16)
    60 Box Jumps (24”/20″)

    400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

    Choose your partner wisely :)

  • Rowing Accessory Workout

    5 Minutes Play
    Row without your feet strapped in
    if you find you’re falling backwards, you’re probably leaning back too much

    3RFQ - Row
    90sec Eeasy
    60sec Medium
    30sec Hard
    60sec rest

  • Clean Complex Workout

    CLEAN COMPLEX

    Every Minute on the Minute x 2:
    2 Tall Cleans

    Every 90 Seconds x 2:
    2 Hip Cleans

    Every Other Minute x 4:
    2 Mid-Hang Cleans

    Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

    Post loads to comments.
    Exposure 4 of 8

    AMRAP 10 Minutes:
    3 Burpee Box Jump Overs 24/20″
    3 Deadlifts 225/155
    6 Burpee Box Jump Overs
    6 Deadlifts
    9 Burpee Box Jump Overs
    9 Deadlifts

    Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.

    Post rounds, reps, and Rx to comments.

  • Dinsdag Workout

    Resting 60 seconds between sets:
    Bench press 2-2-2-2-2-2-2-2-2-2

    three rounds for time of:
    50 Wallball shots, 20 pound ball
    Run 400 meter

  • WOD 220615 Workout

    A.M.R.A.P. 12'
    ► 01 DeadLift
    ► 01 Hang Squat Clean
    ► 01 Push Press
    ► 01 Front Squat
    RX:60/40