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

  • "Is this per side or total?" Workout

    2 people start, next 2 go once ski erg is free

    Ski Erg Lunge x4 (total)
    Battle Rope Alternating waves x10 (total)
    Glute Bridge March x10 (total)
    Superman x10

    8/20/20/20
    12/30/30/30
    12/30/30/30... continue with 12/30/30/30

    15min AMRAP
    *passing allowed

    20min

  • Dumbbell Forward Lunge Strength

    Dumbbell Forward Lunge 4x8/side

    superset with
    Barbell Inverted Row 4x8
    then
    Hollow Snaps x15

    3.5min rounds
    20min

    elevate feet using bumper plates or bench to make more difficult

  • Sunnuntai 05.07.2015 - "Diane" Workout

    "Diane"
    21-15-9 reps of:
    Deadlift 102,5/70kg
    HSPU

  • Fitness/Performance Workout

    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    45-60 seconds of L-Sit or L-Sit Progression with Boxes

    B.
    Every 3 minutes, for 15 minutes (5 sets):
    Row 250 Meters
    10 Burpee Box Jump-Overs (24″/20″)

    Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

  • You Go, I go Workout

    3 Stations:
    Battle Rope Slams x20
    Leopard Crawls (2 forward, 2 backward=1rep) x10
    Hanging Knee Tuck x8 (more challenging=keep legs straight)

    P1 works while P2 rests, then switch.
    3 mins/station:20sec rest and station switch
    2 full cycles through

    20min circuit
    25min

  • 120615 Workout

    WOD:

    For time

    • 10 x Muscle Up
    • Run 400 m
    • 50 x Sit Up
    • Run 400 m
    • 50 x Russian Swing (32/24KG)
    • 100 x DU

  • Squat and Swing Workout

    KB Goblet squat : KB Swing

    5 squat : 10 swing
    10 squat : 20 swing
    repeat.

    (10 min AMRAP + 5 min explanation) 15 min

  • Movement Prep Workout

    10 min warm up

    Static beast 30s
    Rest 15s
    3 point beast 15s per hand
    Rest 15s
    3 point beast 15s per leg
    Rest 15s
    x2 (set #2 only 10s rest)

    (5 min + 3 min explanation) 8 min

  • Bodyweight Games Workout

    Round 2
    Inch worm (10,10,10,10,10,10)
    - stand up in between each rep by bending knees and squatting up, must extend to full plank at bottom of each rep and pause for a 5s hold
    Hanging knees to elbows
    (30,25,20,15,10,5)

    (3 min explanation + 15 min cap) 18 min

  • Functional 19/2015 Workout

    2 Rounds of:
    9 Toes-to-bar
    15 Burpees
    21 Wall Balls
    --
    Rest 2min
    --
    2 Rounds of:
    12 Pushups
    12 Knees-to-elbow
    12 Split Jumps