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

  • 12.12.2013 Workout

    Partner WOD
    6k row
    every time you come off rower, accumulate 30s L-sit
    then
    60 BB complex (135/95)
    Power clean
    Front rack lunch (each leg)
    Thruster

    Mod1: 5k/40
    Mod2: 4k/30

    Mod1. 65#. 30:18

  • DL + Ring Dips + DUs Workout

    Warmup: 1000m Row – start at 18spm and add 2spm every 200 meters

    WOD: 5 rounds for time of:
    * 8 Deadlifts @ 120lb/185lb
    * 8 1 1/4 Ring Dips
    * 24 Double Unders

    Finisher:
    * 30 Cross-bench Pullovers (w/ DB or plate)

  • Row + Burpees Workout

    Mobility:
    Sidelying External Rotation x 20 each side (2sec pause at top)
    Bentover Scaption x 20 (2sec pause at top)

    Strength:
    * Strict Press 5-5-5-5-12

    WOD:
    For time:
    * 2000m Row
    * 50 Burpees

  • Track (Hurdle Drills, Running) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    1000m Run - 03:41:34
    1x20 Knees to Elbows
    3x5 Strict T2B
    Static Stretching (Cooldown)

  • Oly Lifting (Snatch, C&J, Push Press, Back Squat) Workout

    Weightlifting
    Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x4)
    C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2x4)
    3x5 Push Press (60kg)
    5-5-4-3-2 Back Squats (90kg, 100kg, 110kg, 120kg)
    3x10 Weighted Back Extensions (25kg)
    Half-Tabata Plank Hold (with extended arms)
    3x6 Single-Leg Hip Thrusts + 6 Explosive Pushups

  • OPT Workout

    A. Squat Clean build to tough single in 10 min
    B. EMOM 5 min Power Snatch TnG
    C. Build to tough Front Squat triplet in 10 min
    +
    5 RTF
    20 wall balls
    12 box jumps, 24" (stepdown)

    A. 315
    B. 145
    C. 275
    + 8:23

  • Random Leg Work Workout

    2x5 Wall Squat
    2x10 Squat
    Then:
    2x(30s Work/30s Rest) Squat
    "Rest" in parallel
    Three Sets, Rest 2 minutes between each
    Then:
    5x5 SL Squat @ 20" Box
    Then:
    5x2 Weighted Step-Up (Heavy) @ 2 50# KB

    Then -
    5x5 Hex Bar DL @ 315
    5, 3/2, 5, 3/2, 4/1 - / means split - (regrip)

  • Girls Interrupted Workout

    Pre-WOD:
    5x2 DL worked up to 185#

    WOD:
    "Ditzy Diane" (225/135)- 125#
    - 2 min clock - 21 deadlifts then HSPU in time remaining
    - 1 min rest
    - 90 sec clock - 15 deadlifts then HSPU in time remaining
    - 1 min rest rest
    - 1 min clock - 9 deadlifts then HSPU in time remaining
    - REST 3 min; change weight for next movement
    "Burpee Fran" (95/65)- 55#
    - 2 min clock - 21 thrusters then burpees in time remaining
    - 1 min rest
    - 90 sec clock - 15 thrusters then burpees in time remaining
    - 1 min rest
    - 1 min clock - 9 thrusters then burpees in time remaining

    39 total HSPU- modified using box
    8 total Burpees

    Did not puke ... So cannot complain!

  • Chief Workout

    Pre-WOD:
    Work up to a heavy Clean (PR! 115#)
    WOD: chief
    3 minute AMRAP x 5 rounds
    1 minute rest after each round

    3 power cleans (135lbs/95lbs)- 85#
    6 push-ups
    9 air squats

  • Wallball, Stairs Workout

    AMRAP, 10 minutes of:

    15 Wallball shots, 20 pound ball
    30 Stairs, up and down

    6 rounds plus 14 wallball shots