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

  • Cleans + Harper Chipper Workout

    Worked on cleans... hit 295 but felt harder than I would have liked. My legs are still sore. 315 was a no go...

    WOD:
    50 cal row
    40 push presses (75/45)
    30 burpees
    20 TTB
    10 snatches (75/45)
    - Rest 1 minute -
    10 snatches
    20 TTB
    30 burpees
    40 push presses
    50 cal row

    • Time 18:55 (with 1 minute of rest included). This was a fun one!

  • Front squat 5-5-5-3-3 Strength

    Front squat 5-5-5-3-3

  • Hip Thrust BB Workout

    3x12, Tempo 2011, Rest 90s

  • Snatch Every 40 seconds - 8 Mins Workout

    Do a snatch at 0:00, 0:40, 1:20, 2:00, 2:40, 3:20, 4:00, 4:40, 5:20, 6:00, 6:40, 7:20.

    Final rep @ 145

    Also matched my PR after the WOD with a 150 snatch.

  • Weightlifting Workout

    Part A).
    Skill Primer
    Snatch High Pull, Power Position Power Snatch & OHS
    (5-8 sets x 2+2+2)

    Part B).
    Pause Snatch & Snatch
    (6-8 sets x 1+1 / 65%-85% / 0:02 pause below the knees)

  • Good Day Workout

    1. Snatch PP - 205
      Quickly work up to a heavy single

    2. OHS - 195
      Quickly work up to a heavy single

    3. Snatch Balance - 175
      Quickly work up to a heavy single

    4. Hang Squat Snatch - 175
      Quickly work up to a heavy single

    5. Front Squat - skipped (GoRuck Saturday)
      3x1 - at your 2RM from Tuesday

    6. 7 Rounds: ( subbed a DU Ladder - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)
      Minute 1: 2-3 Rope Climbs
      Minute 2: 10 1-arm DB Push Press, 70/50 - 10 with right arm then 10 with left (20 total per round)
      Minute 3: 3 Deads - climb to a heavy set.

    This is a 21 minute workout. On "go" do 2-3 rope climbs and rest the remaining part of the minute. At the next minute mark to 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute. At the next minute do 3 heavy deads and rest the remaining part of the minute. At the next minute mark start the 2-3 Rope climbs again and continue.

  • Ring wod Workout

    Complete five rounds of:
    On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
    15 Ring Push-ups
    Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

    Tok push ups på vektskive.

  • Strength Strength

    Banded triceps extension 3x30

  • Die Young Workout

    For Time:

    10 Thrusters (135/95)
    50 DUs (3:1 singles)
    8 Thrusters
    40 DUs (3:1 singles)
    6 Thrusters
    30 DUs (3:1 singles)
    4 Thrusters
    20 DUs (3:1 singles)
    2 Thrusters
    10 DUs (3:1 singles)

    Post WOD: 4 x 1 min plank hold in any position

  • Tabata Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Post total reps from all 32 intervals.