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

  • Chest and Back Workout

    Strict Pull Ups (weighted + immed followed by BW):
    - 5 x BW, 5 x 5kg + 5 x BW, 5 x 10kg + 5 x BW, 5 x 15kg + 5 x BW, 5 x 20kg + 5 x BW, 5 x 25kg + 5 x BW
    - 3 rounds of 10 Butterfly Pull Ups

    Bench Press:
    - 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 5 x 100kg

    Incline Bench Press (close grip) + Incline Dumbbell Press (Palms facing each other) + Barbell Bent Over Row:
    - 40kg x 10 + 24kg x 7 (each dumbbell) + 40kg x 10
    - 50kg x 10 + 24kg x 7 + 50kg x 10
    - 60kg x 10 + 24kg x 6 + 60kg x 10

    Seated Row Machine (Palms Up) + Push Ups (explosive, hands off ground):
    - 20kg x 10 + 10, 30kg x 10 + 10, 40kg x 10 + 10

    Seated Bench Press Machine (inlcine) + Dumbbell Bent Over Row:
    - 20kg x 10 + 32kg x 10 (each arm)
    - 25kg x 10 + 32kg x 10
    - 30kg x 10 + 32kg x 10

    Straight Arm Cable Pull Down + Bent Over Revers Dumbbell Fly:
    - 17.5kg x 10 + 4kg x 10 (each arm)
    - 21kg x 10 + 4kg x 10
    - 24.5kg x 10 + 4kg x 10

    Butterfly Pull Ups:
    - 20, 10

  • Death by Deadlifts & Pushups Workout

    BI: 5/3/1 DL Wk 2
    260×3, 295×3, 330×3+ (8)

    WOD: 10rds + 2DL @ 250#

    CO: hang power snatch technique work 3×3 @ 95# then hang power clean & jerk 3×3 @ 135#. Kept weights light to focus on patience and not pulling early.
    10×1 strict pull-up into 10sec negative pull-up
    3×5 false grip chest to bar pull-up on close grips on doorframe bar.

  • Karen Workout

    150 Wall balls for time #20

  • 12-26-2012 Workout

    3 Rounds for time:

    15 Deadlift #225
    15 TTB Weighted W/#14 Wallball
    15 DU

  • Tabata best western Workout

    Push-ups
    Sit-ups
    Squats
    Burpees

  • [Hatch] Front squat, week 7, day 2 Strength

    4x70%
    4x75%
    4x80%
    4x85%

  • fran Workout

    fran
    21-15-9
    55#

  • Row 3,000m Workout

    3k row (moderate effort till final 500m)

    Time - 11:08
    Pace - 1:51/500m
    S/M - 30spm

  • 20.7.2022 Basic Workout

    AMRAP 13

    Row 21/17 Calories
    8 Deadlift 70/50kg
    Row 21/17 Calories
    16 Kb Swing

  • Nutts Workout

    10: Handstand Push-Ups did 10 wall climbs
    20: 250# Deadlifts (205#) did 85 lbs
    25: 30″ Box Jumps (24″)
    50: Pull-Ups did on rings at a slant
    100: 20# Wall Ball Shots (14#) did 4 lb ball
    200: Double-Unders (Singles) did singles
    400m Run w/45# Plate (25#) did 15# plate