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

  • Benchtation Station Workout

    Complete as many rounds as possible in 20 minutes of:
    135 pound Bench press, 21 reps
    alternating rounds of 21 pullups/21 situps

  • Day 22 Workout

    DELOAD

    1x20 reps of a variety of machines. Go through the whole body. Keep the weights light, seek a good pump, and remember to enjoy.

    If you need a break from the gym, it is totally fine to do something completely different. For example:

    • ball sports
    • swimming
    • running
    • cycling
    • yoga
    • etc.

  • 120205 Workout

    Complete as many rounds as possible in 15 minutes of:
    135 pound Push press, 7 reps
    135 pound Overhead squat, 10 reps
    15 GHD Sit-ups

  • Cindy Workout

    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats

  • 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".

  • 130310 Workout

    Complete as many rounds as possible in 10 minutes of:
    185 pound Deadlift, 5 reps
    Sprint 100 yards

  • Zimmerman Workout

    Complete as many rounds as possible in 25 minutes of:
    11 Chest-to-bar pull-ups
    2 Deadlifts, 315 pounds
    10 Handstand push-ups

  • 120815 Workout

    Complete as many rounds as possible in 15 minutes of:
    10 Kettlebell swings, 2 pood
    10 Box jumps, 24 inch box
    10 Ring dips
    Compare to .

  • Turkish get up Strength

    TGU 3 x 3 (alternative)

  • Lapset syksy 17 Workout

    "Vika kerta"

    -kertaillaan, mitä opittu kuluneena kautena
    -kiitokset tästä syksystä

    Lämpätään ja mobbaillaan

    Metcon: 15min AMRAP
    Toivelikkeet 6 toistoa

    Venyttelyt