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

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    For time: 
    1000m Ski
    2000m C2 Bike or 1000m Row
    1000m Ski

    RPE 3-4, go by feel

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds for time:
    15 Wallball
    15 TTB

    RPE 4

  • WOD 748: No Pain No Gain Workout

    For time:

    40 Goblet Squat RX'd 24kg/16kg
    40 Burpee

    30 Goblet Squat
    30 Burpee

    20 Goblet Squat
    20 Burpee

    10 Goblet Squat
    10 Burpee

    5 Goblet Squat
    5 Burpee

    1 mile RUN with Kettlebell

    Post your time and comments here :)

  • WINTER MADNESS Workout

    FOR TIME:

    BUY IN: RUN (official CF Santasport mile/half mile)

    20 KB THRUSTER (10+10)
    20 KB SWING
    20 GOBLET SQUAT
    20 KB OHS (10+10)
    20 KB SHOULDER TO OVERHEAD (10+10)
    (EVERY STARTING MINUTE = 4 BURPEE)
    RX'D = 24/16kg

    CASH OUT: RUN (official CF Santasport mile/half mile)

  • "Jack" Workout

    “Jack”

    20min AMRAP:

    10 Push Press 52,5/35kg
    10 KBS 24/16kg
    10 Box Jump

    RPE 3-4

  • Optional accessory Workout

    Optional Accessory:

    3-5 rounds:
    1) 10-25 GHD Sit-Up
    2) 20 Russian Twist

    RPE 3-4

  • Optional accessory Workout

    Optional Accessory:

    For time:

    21-15-9
    TTB
    Box Over Jump

    RPE 3-4

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    3-4 rounds, rest as needed

    1) 15-30 GHD Sit-Up
    2) 10+10 KB Lateral flexion (side bend)

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    For time:

    30/22cal Airbike
    20 Box over Jump (lateral)
    10 Devils Press @22,5/15kg

    RPE 4 to 5, go all out if wanted

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    10-8-6-4-2 Up&Down
    2-4-6-8-10 Tuck-Up

    3-6 rounds of Body Flow video
    *** 
    STRENGTH 

    Alternate for 4-5 rounds, rest as needed between:

    1) 5-10 Single Arm DB/KB Floor Press, tempo 51X1 
    2) 5-10 DB/KB Row, tempo 30X2
    3) 5-10 DB/KB Bulgarian Squat, tempo 33X1
    4)  10-15 Hollow Rock + 10-15sec Hollow Hold

    RPE 3+ to 4

    Target: tailor the rep scheme and tempo to fit your equipment. 

    Finisher: “Bring Sally Up with Air Squats”

    Play “Moby- Flower”. When the lyrics say, “bring Sally down” get into your bottom position of the squat. When you hear “bring Sally up” stand up. Hold the bottom position with perfect form. Don’t cheat!

    RPE 3-4

    COOL DOWN

    3-6 rounds of Body Flow video