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

  • TTB - Toes To Bar Workout

    For time:
    50 T2B
    Every minute 5 burpees. Your not allowed to step back or forward in push-up position. It needs to be jump. Start with burpees!

  • Thrusters Strength

    Every 2 minutes for 20 minutes:
    3 Thrusters (unbroken)

    No pause/resting in front rack btw reps. Rest, if needed in OH-position. Add weight after every set. Go for heavy 3 reps.

  • EMOM 24min Workout

    EMOM 24min

    8 rounds: alternating minutes
    5 Pullups
    15 Ball Slams
    7-12 Burpee Box Jumps

  • Power clean + Push jerk Workout

    Every 20s for 10min:
    1 power clean + push jerk ( as heavy as form allows)

  • EASTER WOD- parter wod Workout

    JESUS WOD

    1 Peter 1:3-4 "Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead, and into an inheritance that can never perish, spoil or fade. This inheritance is kept in heaven for you"

  • Strength Strength

    1a) Barbell Front Rack Reverse Lunge w/(2-0-X-0) tempo - 3 x 12/leg

    1b) Ankle Mobility Against Wall x 15 reps/side b/t sets of Lunges

    *For the Barbell Front Rack Reverse Lunges, take 2 seconds to lower your back knee to the floor each rep and alternate legs every repetition. 12 is a high number of reps on each leg, so start light and build up from there. Wearing knee sleeves or using a yoga mat or abmat to cushion the impact on the knees would be extremely beneficial for this movement. The ankle mobility between sets of Lunges is a great way to improve movement quality and range of motion throughout your sets.

  • 4/13/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8 snatch-pvc/bar
    8 inchworms
    8 pistol squats(mod as needed)

    Metcon/*Metcon-comp(15)
    12 snatch 95/65 *115/75
    24 lunge 45/30 *pistols
    48 abmat sit up *ghdsu
    24 lunge 45/30 *pistols
    12 snatch 95/65 *115/75

    afterburner(10)
    5x200m on the 2 min

    Finisher
    2 min couch stretch
    1 min side plank per
    1 min mod y iso hold

  • Movement Prep Workout

    Mobility:
    shoulder clocks
    upper segmented roll
    dowel wrists + shoulders
    dowel hinge
    Move Prep:
    Mini Band around ankles: side steps
    Mini band around wrists: ext rotation pulses

  • WOD 12.4 Workout

    Metcon:
    5 rounds for quality
    8 hang power snatch
    10 OHS
    8 KB snatch
    10 Goblet squat
    Rest 1:00 between rounds. You choose the weight.

  • Rowing and barbell conditioning Workout

    For time:

    500m Row

    9 Power cleans 50/35kg
    9 Front squats
    9 STOH
    9 Power snatches

    1000m Row

    15 Power cleans 40/28kg
    15 Front squats
    15 STOH
    15 Power snatches

    1500m Row

    21 Power cleans 30/20kg
    21 Front squats
    21 STOH
    21 Power snatches

    2000m Row