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

  • 130101 Workout

    Five rounds of:
    10 Toes to bar
    75 pound Power snatch, 10 reps
    10 Wall ball shots, 20 pound ball

  • Hometown Groove Workout

    10 rounds for time:
    *10 pushups
    *10 situps
    *10 squats

  • Gymnastic strength Workout

    4 Sets of:
    Two-Arm KB Russian Twist 20 reps unbroken alternate
    (Seleziona un carico con cui lavorare bene ma in modo impegnativo)
    Rest as need each sets

  • 121227 Workout

    Two rounds of:
    Run 800 meters
    30 Pull-ups
    115 pound Front squat, 30 reps
    30 Toes-to-bar
    115 pound Power clean, 30 reps

  • Michael Workout

    Three rounds of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

  • 121221 Workout

    Three rounds:
    Run 200 meters
    7 Push presses, 70 pound dumbbells
    14 Ring rows

  • 20 min. alkavalla min. Workout

    20 min. alkavalla min.

    1. 1-2 köysikiipeily
    2. 20 tupla naruhyppy
    3. 12/15 kalori soutu
    4. 15 istumannousu

  • Odd-Object Workout

    Odd-Object A
    For Time [10 Minute Time Cap]:
    100′ Yoke Carry (340/240)
    100′ Yoke Carry (400/280)
    100′ Yoke Carry (460/320)
    100′ Yoke Carry (520/360)

    Every 2 Minutes [Starting on the 0:00]:
    9/6 Calorie Assault Bike

    Odd-Object B
    [Not For Time]:
    3 Supersets:
    30′ Double Dumbbell Bear Crawl (Forward)
    30′ Double Dumbbell Bear Crawl (Backwards)

    Rest 2 Minutes Between Sets

  • Team WOD Workout

    Team of 2
    Buy in 50 WB
    Then, 20 rounds of
    4 One arm Devil Press
    6 DB box step over
    8 T2B/K2E
    10/8 Cal Row
    You can only switch partner at the end of the rounds

    TC: 35'

  • Tabata This! Workout

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

    Tabata score for each exercise total for final score.

    Compare to 120114