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

  • The Seven Workout

    Tuesday 11th Sept:
    Skills: Thrusters/DeadLift

    WOD - 7 rounds for time of:

    I just couldn't finish the whole 6 rounds and to be honest I could barely get 60kg up even one time.

    Big disappointment but room for improvement. I finished the first 5 rounds in 25 minutes!

  • WOD 10-09-2012 Workout

    600m Run
    21 KB Swings (16kg)
    21 KB Squats
    21 Push Ups
    400m Run
    15 KB Swings
    15 KB Squats
    15 Push Ups
    200m Run
    9 KB Swings
    9 KB Squats
    9 Push Ups

  • Wizard Workout

    Pre-Wod
    Front Squat: 10-8-6-4-2 (95-105-115-125-135)
    Hang Clean: 7 X 3 (75-80-85-90-95-105-125)

    WOD: For Time (7 Minute Cap)
    21-15-9
    -Burpee
    -Pull Up

  • Helen Workout

    3x

    400m run
    21 KB Swings 20k
    21 pullups

    no time...did it in a gym so had to wait for pull up station :/

    then 2x10 and 2x8 KB Snatch 20k

  • Sunday 9th September Workout

    For 20 min on the minute:

    First 10 min ...

    • Odd minute: 5 front squats (60/40kg) + AMRAP double unders
    • Even minute: 5 ring dips + AMRAP toes-to-bar

    Next 10 min ...

    • Odd minute: 5 strict pullups + AMRAP walking lunges (20/15kg)
    • Even minute: 5 HSPU + AMRAP air squats

  • Thursday 6th September Workout

    Technique: Back Squat

    Strength: 3/3/3 Back Squat

    WoD AMRAP 20 minutes of:

    • 10x Burpees
    • 5xHSPU
    • 10x GHD Situps
    • 5xCleans (50/30KG)

  • Hustle Workout

    For Time
    10 C2B pullups
    200 Meter Run
    10 C2B pullups
    15 Burpees
    200 Meter Run
    15 Burpees
    20 KB Swing (53/35#)
    200 Meter Run
    20 KB Swing (53/35#)
    25 Sit ups
    200 Meter Run
    25 Sit ups

  • "Holleyman" Workout

    "Holleyman"

    30 rounds for time of:
    -5 Wall ball shots, 20 pound ball
    -3 Handstand push-ups
    -225 pound Power clean, 1 rep

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • Tune Up Workout

    -1 Mile Run (not for time)
    -Bench Press 3 X Max Effort @ 75% 1RM

    10, 8, 6, 4, 2
    -Muscle Ups
    -Box Jump (40")
    Time is only a priority if Rx

    Modified:
    -60 Dips
    -60 CTB Pull Ups
    -30 Box Jumps at max height
    Movement priority for modified

  • 5x8 Workout

    Skills

    WOD AMRAP 20 minutes of:

    Considering the intensity of the two workouts yesterday I am really happy with my performance but I would have done 300 if I had gone easy on the first round.

    When will I learn...?