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

  • Tabata This Workout

    5 intervals of 8 rounds (each rd. lasting 20 sec., followed by 1 min. rest):
    Row (cal)
    Air Squats
    Pull-ups
    Push-ups
    Ab-mat Sit-ups

    Score/Reps: Sum of least # of reps in each interval

  • Bear Cub Workout

    10 rounds, not for time, increasing weight as you can, one move progresses into the other:

    2 snatch grip deadlift
    1 hang power snatch

    2 OH squats

    1 - 35
    2 - 45
    3 - 45
    4 - 45
    5 - 45
    6 - 50
    7 - 55
    8 - 55
    9 - 55
    10 - 55
    Couldn't snatch the 65 :(

  • Cindy Gone Bad Workout

    1 minute of each exercise then 1 minute rest, repeat 5 times
    Score is lowest # of reps for each exercise

    Pull-ups
    Push-ups
    Squats

    lowest score: 78

  • Random Stuff Workout

    • 21-15-9 of 2 towel wide grip pullups and 30 inch box jumps (towel in each hand)
      5:19mins

    • 5 x 2 towel Strict toes to bar ( towel in each hand)

    • 10 x Strict toes to bar.

    • 7, 6, 5, 4, 3, 2, 1 of seated 18kg dumbell hammer curls. Rest 1:1

    • 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 second dip holds. Rest 1:1

    • 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 dips. Rest 1:1

  • strict press Workout

    strict press

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders (singles 2:1)
    -Sit-Ups

  • Resistance Training: Box Squats Workout

    Thursday’s Resistance Training:
    Box Squats
    10x 2
    60% of 1RM
    155 LBs
    Purple Band, 1 Knot

    Extras:
    10 Stiff Leg Clean (95 LBs)
    50 GH Raises
    30 Reverse Hypers (140 LBs, 170 LBs, 170 LBs)

    Then …

    Each 30 Seconds (for 10 minutes)
    1 power clean, 1 hang clean, 1 push press
    85 LBs*

  • The Dizzy WOD Workout

    Warm Up:
    2x
    10 Push Ups
    15 Squats
    10 Kettle Bell Swings

    Mobility:
    Shoulders on bands
    Hurdler Stretch

    MetCon:
    3x
    10 Thrusters (95 LBs)
    12 Ball Cleans (30 LBs)
    30 Second Plank Hold
    30 Double Unders

    *NOTE: I stopped during round three after 10 thrusters and 1 ball clean. I about passed out/fell on my face doing the ball clean and decided it was probably best for me to just stop.

  • Pain Clinic Workout

    4 x 6 minute partner suffering stations

    P1 burpees x 7
    P2 wall sit

    P1 box jumps x 10
    P2 push presses

    P1 slam all x 12
    P2 flutter kicks

    P1 bear crawls x 2
    P2 farmers carry hold

  • Strongman AMRAP Workout

    3 x log clean and press - 140
    Farmers carry - 140 each
    10 double unders

    10 minute amrap