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

  • Ultimate Workout

    Pre-WOD: 5 X 3 Bench Press

    65, 75, 80, 85, 90

    WOD
    For Time (didn't keep track)
    10 RFT 10 Wall Ball Shot #10 ball
    10 RFT 8(men)/4(women) Second L-Sit (hung from pullup bar and lifted legs)
    10 RFT 8(men)/4(women) Ring Dip (used resistant band)
    10 RFT 8(men)/4(women) T2B (used GHD machine)
    You cannot move on to the next movement until you complete all 10 rounds.

    Man so mean!

  • main site 130101 Workout

    Five rounds for time of:
    10 Toes to bar
    75 pound Power snatch, 10 reps
    10 Wall ball shots, 20 pound ball

    sub:
    3 RFT:
    12 K2E
    10 HP Snatch 75#
    10 wall balls, 20#, 10'

  • "Helen" Workout

    "Helen"

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • row/wall ball/abs/HSPU Workout

    1500m row

    75 Wall Ball @ 24#/20#

    50 T2B

    25 HSPU

    SUB:
    k2e
    HSPU from a 30" box

  • 3 rounds 1 minute each Workout

    jumping pullups
    sumo deadlift high pulls
    situps
    400 M

  • 3 rounds 1 minute each Workout

    jumping pullups
    20 lbs sumo deadlift high pulls
    situps
    200 M

  • Week One Day One Workout

    4 minutes of jump rope
    Mobility: shoulder dislocates
    Air squats and arm circles
    Warmup: 20 each arm 20 lb dumbbell snatches and 10 OHS w/ bar
    Workout: sets/reps
    Snatch 5/3 65/80/95/95/95
    Snatch pulls 3/5 115/115/115
    Back squat 5/5 115/165/185/185/185

  • Snatch Frenzy Workout

    10 minutes, EMOTM:
    1 Power snatch (I did #55)
    1 O/H Squat

    For time:
    15-12-9-6-3
    Power snatch (115/75) (I did #50)
    Bar facing burpees

    Post WOD:
    Tabata situps

  • Fri. 1/4/13 Workout

    Cleans
    10 Minutes to work up to a heavy single
    Death by squat clean @ 95/65 up to 8 minutes
    Press
    5 @ 50%
    5 @ 70%
    3×5 @ 80%
    WOD
    5 Min AMRAP
    7 Wall Ball
    7 Burpees

  • 5 rounds of 10 OHS + 10 L sit towel pullups (NFT) Workout

    M/ 38/ 135 lbs/ 5'-6"
    I did my own WOD last night
    I did a bunch of different exercises & my body was kind of sore and beat up.
    First I did:
    5 rounds of 10 OHS + 10 towel L sit pullups
    I increased the weight each round
    (95,115, 130, 140, 145 (fail only did 8 almost 9 and my grip failed at the top and I lost the bar - I only used the wrist wraps at 145 lbs)

    Shortly after this I did FS for 4 reps right into a COMPLEX or a FS into a Thruster. I used: 75, 95, 115, 125, 135 lbs

    Short stretch and then home... I was pissed off and tried to use that energy in a good way... I kind of didn't want to work out last night, but did it anyway.