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

  • Core Work Workout

    3 rounds for quality:
    20 Russian Twists (1=1)
    40 Plank Hold Shoulder Taps (1=1)
    1min Rest

  • Barbell Complex Workout

    In 20min, build to days heavy complex of:
    Clean Deadlift + Squat Clean + Front Squat+ Clean DL + Squat Clean + Front Squat + Split Jerk

  • Strength Workout

    3 sets;

    6 x Strict Chin-Up
    12 x Zottman Curl
    24 x Band Tate Pull
    Rest 3:00

    Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

  • WOD Workout

    EMOM x 12:00

    Min 1: 5 Devil's Press @2x22,5/15kg
    Min 2: 10 Toes to Bar
    Min 3: 50 Double Unders
    - Goal: Scale for a minimum of 20s rest each round.
    - Rx+: Heavier + 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

    Extra:
    Seated DB Wrist Curls: 3 x max reps. Rest 60s

  • Team Workout Workout

    In teams of 3

    For time:
    100/80cal Row
    100 Air Squats
    100 Push-ups
    800m Run
    100 KBS (US) 24/16kg
    100 Box Jumps 60/50cm
    100/80cal Row
    100 Sit-ups
    100 WB 9/6kg
    800m Run
    300 DU
    100 Burpees

    All the team members are running at the same time, but in rowing they can use only 1 rower.
    As soon as the first team member has finished running, he/she can start doing the next movement.

  • Girls night out Workout

    Endurance:

    35min keep moving

    16 Box step up with slamball
    16 Slamball throw
    16 Kb Swing
    16 Goblet squat
    16 Ring row
    16 V-up

  • Rinnalleveto Strength

    4x3 @65-75%

  • Voimakääntö nivusilta Strength

    4x3 @40-60%

  • "CONTACT 22 FINALE" HERO WOD Workout

    For Time:
    200 meter Run
    22 Snatches 43/30kg
    22 Pull-Ups
    22 Medicine Ball Cleans 9/6kg
    22 Elbow Plank to Push-Ups
    22 Wall Ball Shots 9/6kg
    22 Deadlifts 43/30kg
    22 Air Squats
    22 Overhead Walking Lunges with 20/10kg plate
    22 Box Jumps 60/50cm
    22 Power Cleans 43/30kg
    2x20 sec Bar Hang
    22 cal Row
    22 Handstand Push-Ups
    22 Back Squats 43/30kg
    22 C2B
    22 Bar Facing Burpees
    22 Thrusters 43/30kg
    22 Jerks 43/30kg
    2 Rope Climbs 4m
    22 Overhead Squats 43/30kg
    22 Kettlebell Swings 24/16kg (US)

    ABOUT THE WOD:
    The "Contact 22 Finale" WOD was the final workout in the "Contact 22" event series from Virtual WOD Challenges. The workout incorporates ONE movement from EACH of the 22 Hero WODs featured in the series, and 22 reps to represent 22 suicides by US veterans each year.

    The "Contact 22" virtual WOD series (meaning athletes could complete it anywhere at any time) showcased 22 different Hero WODs over the course of 2 months, from September 1-Oct 31, 2018. The challenge was a way to support and raise awareness of US veteran suicides and mental health disorders. Proceeds benefitted the Chris Kyle Frog Foundation.

    The Hero WODs featured for this challenge - from which the movements for this finale WOD were selected - were (in order): Dunn, Monti, Emily, Ledesma, FitCops Dallas 5, Hildy, Kev, White, Shawn, Jennifer, 343, Coffland, Small, Nick, Ned, Harper, Marston, Kalsu, Santora, Falkel, Jenny, The Seven.

  • Extra Credit 22-07-2022 Workout

    Bicep Carry
    4 x 30 Meter Carry. Rest 60s
    – Go light!