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

  • Chief Workout

    “Chief”

    3 Power Cleans 135/95

    6 Push ups

    9 Squats

    3min AMRAP

    5 Rounds

    1 min rest between rounds starting where you left off on the previous round

    17 + 1/3 @ 75lbs

  • The Bear Workout

    5 rounds of 7 reps for max load.

    1 rep is:

    Clean (power or squat)
    Front squat
    OH press
    Back squat
    OH press

    25kg-27.5kg-30kg-35kg-35kg (77lbs)

    No time limit on this.
    Clean must be complete so you are standing up. The squat clean does not count as your squat.
    The OH press can be strict press, push press or thrusters following on form the squats.
    You can rest at ant time APART from when the bar is on the floor - it must just touch and go

  • Ring Dips, yo. Ring Dips! Workout

    1 Rep Max Power Clean - 175#

    10 minutes AMRAP
    5 Chest-to-bar
    10 Ring Dips
    15 Sit-ups

  • Tabata This! Workout

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

  • Whitten Workout

    "Whitten"

    Five rounds for time of:
    22 Kettlebell swings, 2 pood
    22 Box jump, 24 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 20 pound ball

    Only managed 3 rounds in 31:17. This was really tough. On the bright side, it got todays burpees out of the way for my 100 burpee challenge. This was day 35.

  • Annie Workout

    50-40-30-20-10

    Double Unders*
    Sit-ups

    • Did 3 to 1 Single Unders

  • RunRestRun Workout

    Run 1600 meters
    Rest 3 minutes
    Run 1200 meters
    Rest 2 minutes
    Run 800 meters
    Rest 1 minute
    Run 400 meters

    Total: 7:48 + 5:49 + 3:50 + 1:44 = 19:12 or 25:12 including the rest time - not sure what the official time should be

  • Home Workout: Dumbbell Power Cleans and Cindy Workout

    After reading the workout @cgadoci put up yesterday, I tried to replicate it the best of my abilities in my complex gym. They have dumbbells so I used 30s.

    10 power cleans w/ dumbbells
    5 pull-ups, 10 push-ups, 15 air squats
    9 power cleans
    5 pull-ups, 10 push-ups, 15 air squats
    ...
    ...
    1 power clean
    5 pull-ups, 10 push-ups 15 air squats

    No pull-up band for support meant things got pretty slow towards the end. On the plus side, I'm pretty sure I quasi-kipped (aka I probably just flailed around like an idiot trying to get my chin above the bar).

  • Clean&Jerk+muscle up Combo Workout

    Five rounds for time of:
    10 Kettlebell clean and jerks, 1.5 pood each
    3 Muscle-ups

  • Easy 2.3 Workout

    90 s työtä, 6 kierrosta
    10 x maastaveto

    4 kierrosta aikaa vastaan
    - yhdenkäden heilautus 10+ 10
    - rengassoutu x 10
    - burpee x 10