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

  • For Quality Workout

    3rounds not for time of:

    Barbell Turkish Get Up 2x2 (pick a weight you can safely handle)

    Pistol with Overhead Hold x 4-5 reps each leg
    (hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)

    L-Sit from Hang x 30-45 seconds
    (hang from the pull-up bar and hold L-sit position)

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 90%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • 1-11-15 Back Squats, WBs, BJs, DUBs, KBs, Hng Clns Workout

    Back squats - 10x255, 10x275, 8x315, 6x325, 4x345
    1 Rnd - 50 DUBs, 40 BJs (24"), 30 WBs (20lbs), 20 KBs (53lbs) , 10 Hng Clns (135lbs)

  • ct lapua 11.1.2015 Workout

    100 abmat
    100 kbs
    100 dl

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 87%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • 4x5 Tempo + ME UB Kipping Ring Dips Workout

    4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

  • Madness Workout

    Three rounds for time of:
    7 Deadlifts (100/75)
    14 Toes to Bar
    21 Wall Ball Shots (6/9)

    Rest 5 minutes, and then…

    Complete as many rounds and reps as possible in 6 minutes of:
    30 Double-Unders
    15 Burpees

  • Luke Workout

    For time:

    • Run 400 meters
    • 15 Clean and Jerks, 155 lbs/105 lbs or 70 kg/47,5 kg
    • Run 400 meters
    • 30 toes-to-bars
    • Run 400 meters
    • 45 wall-ball shots, 20 lbs/14 lbs ball
    • Run 400 meters
    • 45 Kettlebell swings, 1.5-pood/1 pood or 24 kg/16 kg
    • Run 400 meters
    • 30 ring dips
    • Run 400 meters
    • 15 Weighted lunges, 155 lbs/105 lbs or 70 kg/47,5 kg
    • Run 400 meters

  • Pc+situp+back ext. Workout

    21-18-15-12-9-6-3 reps for time of:
    95-lb. power cleans
    Sit-ups
    Back extensions

  • CFK's 12 days of Christmas Workout

    42,5/30 kg
    1 OHS
    2 thruster
    3 push press
    4 power clean
    5 power snatch
    6 SDHP
    7 front squat
    8 K2E
    9 box jump
    10 push up
    11 burpee
    12 KBS 32/24 kg