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

  • Strength 13/2017 Workout

    For time:
    21 Deadlifts (50% of 1RM)
    3x(10 Pistols + 5 Handstand Pushups)
    15 Deadlifts
    2x(10 Pistols + 5 Handstand Pushups)
    9 Deadlifts
    1x(10 Pistols + 5 Handstand Pushups)

    (Strength 29/2016)

  • WOD 28.3 Workout

    Gymnastics complex:

    RX) 5 sets of
    1 Bar MU
    4-6 strict C2B
    4-6 kipping C2B
    Rest 1:00

    L1) 5 sets of
    4-6 strict pull up
    4-6 kipping pull up
    Rest 1:00

    L2) 5 sets of
    Negative pull up x 5
    Rest 1:00

  • WOD 10.1 Workout

    WORKOUT 17.3 Rx’d(Ages 16-54)
    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches (95 / 65 lb.)
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches (135 / 95 lb.)
    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches (185 / 135 lb.)
    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches (225 / 155 lb.)
    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches (245 / 175 lb.)
    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265 / 185 lb.)
    *If all reps are completed, time cap extends by 4
    minutes.

  • Triple Threat Workout

    1

    Ski 50m/100m/150m/200m/250m
    Goblet Squats 5/10/15/20/25

    2

    Curve 0.04/0.06/0.08/0.10/0.12
    Push Ups 5/10/15/20/25

    3

    Row 50m/100m/150m/200m/250m
    Ab Rollout 5/10/15/20/25

    8 mins per station, 1-2 min rest between stations

    Max 4 people per station, 2 start at one exercise, 2 start at the other, alternate back and forth while increasing the reps and distance every round (as written). Rest while you're waiting for the conditioning equipment.

    Record total time to complete all 3 stations. If you didn't complete a round the time is 8 mins.

    27-30min circuit
    35mins

  • 12x(1 Power Clean + 3 Jerks) Strength

    EMOM
    12x(1 Power Clean + 3 Jerks)

  • 7min amrap-ladder: BAR-MU / SDHP / B-F-BURPEE Workout

    7min amrap:

    • 1-2-3-... bar muscle-up
    • 1-2-3-... sdhp (N 42,5kg / M 60kg)
    • 1-2-3-... bar-facing-burpee

  • AMRAP 12min Workout

    5-10-15-20...
    DL (100/70) + DB/KB Thruster (2x45/35lbs Or 20/16kg) + Pull up/c2b

  • Ab wheels + ghd back extensions Workout

    Ab wheels + ghd back extensions.
    Alternate movements.
    4 x 10, 1 min rest between.

  • ENDURANCE: Circuit training w/ 2min cycles Workout

    4 rounds of 6x 2min circuit
    w/ 10s time to change to the next movement

    1. 2min Low pace row (speed 24-25 m/s)
    2. 2min KB/ DB farmer walk (moderate/light weight)
    3. 2min Abs (easy pace and different kinds)
    4. 2min Low pace ski
    5. 2min Leaning ring push-ups (easy pace, e.g. 10 reps at a time short pause and continue...)
    6. 2min Hang (don't jam the hands, take breaks when needed)

    The goal is to keep the heart rate between easy and moderate level.

  • End of an Era! Workout

    This is the final workout for 'The Bunker!'

    Teams of 2
    Stairs
    100 x Burpees (team total)
    Stairs
    100 x Squat
    Stairs
    100 x Double Under
    Stairs
    40m Handstand Walk (partner assisted as needed)
    Stairs
    40 Push-Ups (partner assisted as needed)
    then
    2 x Stairs Buddy Carry (6 floors each, split as you wish)