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

  • BENCHMARK ISO CHIN HANG Workout

    BENCHMARKING
    MAX CTB chin up hang in 1 min

  • BENCHMARK MOUNTAIN CLIMBERS Workout

    BENCHMARKING

    MAX mountain Climbers in 1 mins (total RepS)

  • Gymnastics holds Workout

    For 16min with 45sec work, 15 sec rest

    • 1: Handstand hold
    • 2: Bottom of squat hold
    • 3: Top of pull up
    • 4: Hollow hold

    Accumulate max time in the given positions in 45 sec. Focus on quality of the positions.

  • BREAST & HAM Workout

    3 8min Circuits to complete FOR TIME with your Partner.
    Claim a station with a BB, bench, box, ab mat & ab roller.

    BREAST AND HAM (8mins)
    BB bench press 15, 14, 13...1
    Nordic Curl 15, 14, 13... 1
    Ab Roll Out 15, 14, 13....1
    increase your BB lbs as you decrease Reps

  • 8/23/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(17)
    5rds
    12 wallballs 16/12-*20/14
    50m mb run
    12 med ball cleans 16/12-*20/14
    50m mb run

    gymnastic goat(7)
    work on a gymnastic skill that needs improvement

    ft squat(12)
    5x1 w/2 sec pause

    Finisher
    2 min quad smash
    2 min hip distraction
    100 oblique crunch

  • WOD 17.8 Workout

    E2MOM for 16 mins
    10 burpee box over
    10 KBS 24/16

    Rest 3:00

    E2MOM for 16 mins
    5 burpee box overs
    5-7 hang power clean 40/30
    5-7 front squats 40/30

  • WOD 15.8 Workout

    Gymnastics strength:
    4 x 65-70% of your max pull ups reps
    4 x 65-70% of your max ring dips reps

    Scaled:
    3 x 4 negative pull ups
    3 x 6 banded pull ups

    3 x 6-10 perfect wide push ups
    3 x 6-10 perfect narrow push ups

  • 7min Snatch EMOM Strength

    7 min EMOM
    1 snatch + 2 hang snatches + 1 OHS

  • 8/10/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 chest to bar pull ups
    6 sit-ups
    8 sumo dead high pull

    Metcon/Metcon-comp(15)
    amrap 15
    7 pwr cleans 105/75-*165/95
    5 ghdsu/bfsu
    3 ring row/pullups/c2b/*bmu

    work up to hvy clean(15)

    Finisher
    2 min samson stretch
    30 t raise
    15 scap push ups
    60 double crunch w/leg ext

  • 7.8.2017 Workout

    3x10@67-72%