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

  • Strict C2B Pull-ups Workout

    4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

  • Warm Up Workout

    SMR + seek and destroy
    Wall Slides x 10
    Crawling 1 lap up and back
    Brettzel 1-2 times each side.

    Extended Warm UP: 10min AMRAP
    Glute March x 10 steps each side
    Wall press abs x 20
    BW Squats x 5

  • Weighted C2B Pull Up 3x3 Strength

    Three heavy sets of three

  • Strict Pull ups & T2B Workout

    Three sets of:
    Max reps of Strict Pull Ups @ 2111
    Rest as needed
    Strict Toes to Bar x 8-10 reps @ 3110
    Rest as needed

  • Deadlift Strength

    Every 2 minutes, for 12 minutes (6 sets) of
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Sets 4-6 – 2 reps @ 80%

    Every 2 minutes, for 6 minutes (3 sets):
    Speed Deadlift x 3 reps @ 65%
    Reset the barbell every time on the floor…do not perform these touch and go.

  • Ned team workout Workout

    7 rounds for time:

    Three people per team, one person starts rowing, the second starts with back squats and the third holds a handstand while the barbell is out of the rack. When the rower is finished, everybody rotates to the next exercise.

  • 2x6min AMRAP Workout

    Complete as many rounds and reps as possible in 6 minutes of:
    6 Hang Squat Cleans (80/55)
    9 Burpees Over the Barbell
    12 Chest-to-Bar Pull-Ups

    Rest exactly 4 minutes, and then…

    Complete as many rounds and reps as possible in 6 minutes of:
    40 Double-Unders
    20 Wall Ball Shots (9/6)

  • Deck of Cards Workout

    Race through a deck of cards with your team!

    ♢ box jumps
    ♡ pull-ups
    ♠ wall balls
    ♣ sit-ups (x2)
    Joker: 400m run for other team

    Start with a fully shuffled deck of cards. Each member picks a card at a time and performs a number of reps of a movement given by the value and suit. Face cards (Jack, Queen, and King) have a value of 10, aces are 11. of the card.

  • “Ups and Downs” Workout

    Against a 12-minute running clock, complete the following:
    at 0:00 on the Running Clock
    For time:
    50 Wall Ball Shots (9/6)
    5 Rope Climbs
    at 4:00 on the Running Clock
    For time:
    40 Wall Ball Shots (9/6)
    4 Rope Climbs
    at 8:00 on the Running Clock
    For time:
    30 Wall Ball Shots (9/6)
    3 Rope Climbs

    If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level.

  • Double Under Descending ladder with GHD Sit-ups Workout

    50-40-30-20-10 Double Unders
    10 GHD Sit-ups after each set