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

  • Half Cindy Workout

    10 minutes AMRAP
    5 pull up -- Kip progressions/no band
    10 push up (HR)
    15 air squat

  • 4aug-- 1rm push press pr Workout

    5-5-3-3-1-1-1 push press 145# pr

    20 min amrap of
    -5 pull ups
    -10 push ups
    15 squats
    20 sit ups

    rounds 9

    cash out- 3 min plank hold

  • 400 meter Sprints Workout

    Six Rounds for time:

    Run 400 meters
    Rest 90 seconds

    Time includes sixth 90 second rest.

    18:05

  • "DT" Workout

    DT (Mod @ 115)

    5 Rounds for Time:
    12 Deadlifts @ 115#
    9 Hang Cleans @ 115#
    6 Push Jerks @ 115#

  • Diane Workout

    Do not attempt Diane after doing 2 wods earlier in the day that already smoked your shoulders! HSPUs were brutal and fell apart during 2nd round. My PR for this is 3:49 and I wasn't even close to matching or beating that! I got home and wanted to do something in the garage while the kids were away and before I organized the garage. Diane was just a simple setup and I enjoy both movements. all deadlifts were unbroken through the WOD.

    Diane
    21-15-9
    225# Deadlifts
    Handstand Pushups

    6:09

  • Jonesworthy Workout

    For time

    6 rounds

    Squat / Swing @24 / Pull Up

    80/40/20
    64/32/16
    50/25/12
    32/16/8
    16/8/4
    8/4/2

  • 2K Row Workout

    Row 2K for time

    Damper set on 6 because that is what the Stanford Men's Rowing team sets theirs on for workouts, so that's good enough for me.

    08:09

  • Modified Linda Workout

    10-9-8-7-6-5-4-3-2-1

    Deadlifts at 185#
    Bench Press at 135#
    Clean at 115#

  • Strict Pull-Up 5x5 Workout

    5 sets of 5 strict pull-ups - 90 seconds rest between each set

  • “Tabata Fight Gone Bad“ Workout

    Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

    Wall-ball 20 pound ball, 10 ft target. (Reps) Lowest #10

    Sumo deadlift high-pull 75 pounds (Reps) Lowest #9

    Box Jump 20″ box (Reps) Lowest # 7

    Push-press 75 pounds (Reps) Lowest #10

    Row (Calories) Lowest #6

    There is no additional rest between exercises.
    Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.