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

  • Barbara Workout

    With a partner (Heidi) and split work
    20 pull ups
    30 push ups
    40 sit ups
    50 air squats

  • Karen + 400s + Mobility Workout

    1) 4x400m Rest 3 Min w 15 GHD Situps

    2) Karen

    3) Mobility (3 Min each)
    Squat Bottom
    Hamstrings
    Pigeon L
    Pigeon R
    Squat Bottom

  • Helen + 250 Double Unders + Mobility Workout

    1) Helen

    2) 250 Double Unders (5 Pullups every miss)

    3) Mobility (3 Min each x2)
    Thorasic
    Shoulder R
    Shoulder L

  • Power clean Strength

    Power clean 2x2

  • WOD Workout

    Strength:
    3×3 Bench Press (1st Set @ 70% 1RM, 2nd @ 80%, 3rd @ 90%)

    Conditioning – For Time:
    50 Pull-Ups
    30 Thrusters (95/65)
    1 Mile Run

  • 782013 Core/Endurance Workout

    8x250m row
    45 seconds rest between
    (averaged 1:06 per 250m)

    3x20 KTE
    3x10 Barbell Ab Rollout
    50x Banded Reverse Crunch

  • Mountain Dog Shoulders Workout

    15 minutes treadmill run/incline
    15 minutes stepmill

    Sh. Circuit:
    8x Fr Raise
    8x V Raise
    8x Lateral Raise

    Superset:
    Incline DB Chest Press 2x10
    Pushups 2x20

    60 secs spidercrawl

    Superset:
    Over and Back 2x6
    6 Ways 2x8

    60 secs spidercrawl

    Hang & Swing 2x25 + 10 full ROM

    60 secs spidercrawl

    Superset:
    Reverse Pec Deck 3x10
    Banded Reverse Delt Pumps 3x20

    Tabatas Bench Sprints, 4 minutes work 20:20
    50x Leg Lift Arch Lower

  • p90x chest/back/abs Workout

    -first half of chest/back (12 sets...6&6)
    -ab ripper
    -weigh just over 243 lbs
    -GOAL--220s by my birthday (14 lbs in 10 weeks)

  • Elizabeth Workout

    15 mins to find 1rm- Clean 55-65-70-75-85-90fail (though i think i could have gotten it...)

    Then,

    “Elizabeth”

    21-15-9

    Clean 135/95 <--mod 65# (did 70# the first 9 SqCl & stripped)

    Ring dips <--mod ring w/band & purple clip

  • Chief Workout

    warmup was great for this wod! 5 DL each minute w/another cardio until the top of the minute, burpees, mountain climbers, inch worms, etc.

    “Chief”

    Max rounds in 3 minutes of:

    3 Power cleans 135/95 <mod 85# (did 90# the first round)
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.