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

  • Friday WOD Workout

    20 Min AMRAP
    6 ring dips mod
    6 pull ups
    4 hand stand push ups mod
    8 Kettle bell swings 53 lbs

  • Snatch, Back Squats Workout

    A) Three sets, not for time, of:
    Unbroken Bounding Box Jumps x 12 reps
    Unbroken Pistols x 6 reps each leg
    Unbroken Toes to Bar x 12 rep

    3 x 12/6/12

    B) Eight sets of:
    Snatch x 1.1
    (rest 10 seconds between singles)
    Rest as needed between sets.

    set 1, 6, 7, 8 95#
    set 2-5 100#

    C) Nine sets of:
    Back Squat
    1. 5 reps 75% 170#
    2. 3 reps 85% 190#
    3. 1 rep 95% 210#
    4. 5 reps 75% 170#
    5. 3 reps 85% 190#
    6. 1 rep 95% 210#
    7. 5 reps 75% 170#
    8. 3 reps 85% 190#
    9. 1 rep 95% 210#

    Rest as needed between sets. Go heavy here.

  • Back Squats Strength

    3 Rounds 5 Reps Heavy Back Squats (80-90%)

  • Friday 040213 Workout

    Five slow rounds of:
    Deadlift bodyweight, 15 reps
    Max reps pull-ups
    Max reps dips

    Post total reps to the result. Post load and reps for each round to comments.

  • Call to Arms WOD 2 Workout

    Seated dumbell curl:
    18kg x 3 =108; 20kg x 3 = 120; 18kg x 3 = 108-->TOTAL = 336
    Dips::
    BW x 10 = 810; BW+10kg x 10 = 910; BW+20kg x 10 = 1010-->TOTAL = 2,730
    Seated hammer curls:
    16kg x 5 = 160; 18kg x 5 = 180; 18kg x 5 = 180-->TOTAL = 520
    Close Grip Bench Press:
    40kg x 5 = 200
    50kg x 5 = 250
    50kg x 5 = 250
    TOTAL = 700
    Ezi-bar seated preacher curl:
    27.5kg x 3 = 82.5 (7.5kg bar)
    37.5kg x 3 = 112.5
    37.5kg x 3 = 112.5
    TOTAL = 307.5
    Push Up (hands in-close, elbows touching sides, feet on 20" box):
    BW x 10 = 810
    BW x 10 = 810
    BW x 7 = 567
    TOTAL = 2,187
    Standing Barbell Curl:
    25kg x 7 = 175
    30kg x 7 = 210
    30kg x 7 = 210
    TOTAL = 595
    Cable tricep push down (using towel):
    16.25kg x 7 = 113.75
    21.25kg x 7 = 148.75
    23.25kg x 7 = 162.75
    TOTAL = 425.25
    GRAND TOTAL = 7,375.5

  • Clean & jerk Strength

    Find max c&j

  • Clean & Jerk 3-3-3-1-1-1 Strength

    Clean & Jerk 3x3 + 3x1

  • Skin the cat 5x5 Workout

    For quality:
    Skin the cat 5x5

  • Snatch Complex Workout

    Performance
    Snatch Balance:
    70% x 3 x 4

    4 sets of 3 reps at 70% of your 1RM Snatch.

    Fitness
    Tempo Overhead Squat (2211):
    4 x 3

    Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

    Post loads to comments.

    5 Rounds of…
    AMRAP 2 Minutes:
    20 Double-Unders
    10 Alternating Dumbbell Power Snatches
    Rest 2 minutes

    Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

    Post rounds, reps, and Rx to comments.

  • EMOTM 14 min burbee pull-up / ring dip Workout

    EMOTM 14min
    Odd: 6 burbee pull-up
    Even: 6 strict ring dip