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

  • weightlifting strength Strength

    BB Clean & Jerk 1 rep
    Start @ 65% 1RM and add weight non fewer than 2 good lifts

  • Endurance - Running Workout

    800m easy pace
    400m max effort
    100m walk
    400m max effort

    600m easy pace
    300m max effort
    100m walk
    300m max effort

    400m easy pace
    200m max effort
    100m walk
    200 max effort

    200m easy pace
    100 max effort
    100m walk
    100m max effort

    Total 4400m

  • Open 19.5 Workout

    WORKOUT 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
Chest-to-bar pull-ups

    Time cap: 20 minutes

    VARIATIONS

    Rx’d: (Ages 16-54) Men use 95 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
    Women use 45 lb. and perform jumping pull-ups

    Teenagers 14-15:
    Boys use 65 lb. Girls use 45 lb.

    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

  • gymnastic strength Workout

    • 4 Sets of:
    Strict Ring Dips (tempo 31X1) 3 reps +
    Strict Ring Dips 4 reps +
    Kipping Ring Dips 8 reps
    Complex must be unbroken Rest as need each sets

  • Performance Workout

    Complete as many rounds and reps as possible in 7 minutes of:
    Row 250 Meters
    10 Thrusters (95/65 lbs)

    Rest 7 minutes

    Complete as many rounds and reps as possible in 7 minutes of:
    40 Double-Unders
    20/15 Hand-Release Push-Ups

    Rest 7 minutes

    Complete as many rounds and reps as possible in 7 minutes of:
    20 Box Jumps (24″/20″)
    10/5 Ring Dips

  • PariWOD wallball, katurakki, varpaat tankoon Workout

    Superkids:

    PariWOD AMRAP 7 min

    8 wallball, heitto parilta toiselle seinän kautta
    10 katurakkia
    5 + 5 varpaat tankoon

    Ninjat:

    PariWOD AMRAP 12

    12 wallball, heitto parilta toiselle seinän kautta
    16 burpeeta vuorotellen (8 / ninja)
    20 varpaat tankoon: Vuorotellen 5+5+5+5

  • accessory gymnastic Workout

    6 x
    1 Rope Climbs ( legless) as high as you can or 15'
    1 rope climb with legs

  • Superkids 10-13v WOD Workout

    Aikaa vastaan

    3 x
    300 m
    10 valakyykkyä
    10 varpaat tankoon

  • Accessory wod Workout

    For quality:
    10-9-8...1
    Calorie Assault bike (Arms only)
    Single arm push press (Per arm)
    Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
    Strict CTB pull-up. Use a band to scale if needed

  • Gymnastic strength Workout

    aligator roll 3x5/5

    10'EMOM:
    1: 5/5 steps on plate w. arms in pike push up pos.
    2: 6-8 ring row

    5 rnds:
    2/2 TGU @mod/heavy KB
    5/5 KB pull through
    1 slow eccentric pull up
    1' rest