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

  • "Zembiec" Workout

    Zembiec

    5 rounds for time of:
    11 back squats, 185 lb.
    7 strict burpee pull-ups
    400-meter run

  • 22.1.2026 Clean & Jerks, Strength Strength

    Clean and jerk

    10 x 1 @ 78+% go every 1:00-1:30

    – First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

  • metcon Workout

    21-18-16-14-12-10-8-6-4-2

    Thrusters 42/35kg
    Row Cals

  • Pull ups (weighted) Strength

    Weekly weighted routine

  • Hike Workout

    Sapphire Falls hike - 5 miles

  • "Buy, Buy, Buy" Workout

    AMRAP 5:
    Buy-In: 50/35 Calorie Row
    Into Max Rounds:
    30 Double Unders
    15 Front Squats 40/30kg

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 40/30 Calorie Row
    Into Max Rounds:
    30 Double Unders
    10 Front Squats 60/40kg

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30/25 Calorie Row
    Into Max Rounds:
    30 Double Unders
    5 Front Squats 75/50kg

  • 19.7 For time Workout

    4 kierrosta.

    Jokainen kierros aikaa vastaan.
    1) 20 cal soutu
    2) 20 boxin "yli" hyppy
    3) 20 maastaveto (oma kehonpaino)
    4) 20 käsipainotempausta

    Kierrosten välissä 2 min lepo.

  • Superkids 7-9 v Taito Workout

    Kolmen hengen joukkueissa:

    2 tekee, 1 kiipee köyttä

    2 kierrosta

    1 min max reps ilmakyykky
    1 min max reps punnerrus
    1 min max reps istumaannousu

  • 06/05/2013 Workout

    OH dumbbell press
    50#x25
    60#x25

    Pull up machine
    200#*25

    Run
    4.0 mph
    15:00
    1 mile

    Crunches
    50

  • 130530 Workout

    Three rounds of:
    Run 400 meters
    Single arm hang, right arm, 15 seconds
    45 pound barbell Turkish Get-up, left arm, 5 reps
    Single arm hang, left arm, 15 seconds
    45 pound barbell Turkish Get-up, right arm, 5 reps
    30 second L-sit hold