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

  • Track (Hurdle Drills/Jumps, Strides) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6x8 Low Hurdles Alternating Single-Leg Jumps (1-step)
    2x4+4 Low Hurdles Long Jump Takeoffs (3-step)
    Low Back Rehab Exercises
    2x80m Strides
    Gymnastics (Glide Kips, Muscle-ups, 3x15 Decline Pushups, 3x10 Strict T2B)
    Static Stretching + Foam Rolling (Cooldown)

  • OPT Workout

    A. Power Clean Cluster 1,1,1 rest 10 sec btw, rest 3:00 x 3
    B. EMOM 6' PS TnG x 5
    + 8' AMRAP
    30 Burpee Buy in
    5 PS, 75#
    30 Dubs
    5 PS, 85#
    30 Dubs
    5 PS, 95#....

    A. 245, 265, 275 (fail on last one)
    B. 145
    + 245 reps (finished 135#)

  • Shoulders Workout

    Presses up to 50s x 5
    2 sets of side raises
    1 set of shrugs with 50s
    -easy workout....body is tired from so many days in a row

  • Box Jerk Workout

    3RM Push Press - 55kgs

    6 min AMRAP of:
    6 x KB Clean & Jerk per arm 24/16
    12 x Box Jumps 24/20 - 3 + 10 RX

  • KAREN Workout

    KAREN is 150 wall balls... Rx with a 20lb ball

    I Rx'd it in 13 minutes 37 seconds !!

  • CINDY Workout

    Cindy is a 20 minute AMRAP of

    5 pull-ups
    10 push-ups and
    15 air squats

    I got 16 rounds + 1 pull-up !! wOOt

  • MURPH Workout

    Murph

    For Time...
    Run 1 mile
    100 pull ups
    200 push ups
    300 air squats
    Run 1 mile

    I did it in 57 minutes 26 seconds... but I broke it up into 10 rounds of 10 PU's, 20 PU's and 30 squats...

  • Back into a Schedule! Workout

    Finally back into the house about to start school Monday.

    Fasted the entire day, shopped for groceries, cleaned, then worked out! I NEED MOBILITY!

    Deadlift
    Front Squat

  • Resilience Workout

    WOD: 10 rounds for time:
    - 10 KB Swings (#53/35)
    - 8 Ring Push Ups
    - 6 Toes to Bar
    - 4 Box Jumps (30"/24")
    - 2 Bar Muscle Ups (mod: 5 ring dips)

    Post:
    1000 Row
    or
    500 meter row for time (1:40)

    Missed the 20Min cap by 1:15. RX aside from 30" Box Jumps and Bar Muscle Ups. 24" box big personal progress, and bar muscle up just a matter of technique, strength is there! They are in my crosshairs!

  • 3 squat snatches every 2 minutes for 4 rounds then 10 min. AMRAP of: 9 OHS with 120 lbs & 2 MUs Workout

    Lunchtime WOD at Mid City Gym
    I did snatch practice with the following WOD:
    Every 2 minutes do 3 squat snatches for 4 rounds
    (I used 115 lbs for all 4 rounds. Felt pretty good overall. I actually could go heavier now, but still not exploding enough, and I'm not pulling myself under the bar enough. When I pull the bar into my hip and explode up the bar really moves a lot better.)

    After a couple minutes I did a 10 Min. AMRAP of:
    9 OHS using 120 lbs (I used wrist wraps)
    2 MU (I did bar MUs)
    This was supposed to be a 10 minute AMRAP, but I decided to try to do 8 rounds as fast as possible... and when I looked after 7 rounds it was already more than 10 minutes so I decided to just do 8 rounds and see how long that would take me. I did it in about 13:30
    Good WOD overall.