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 Chief Workout

    5X3 Bench Press (95)

    The Chief:
    -5 Rounds
    -3 Minutes Per Round
    -1 Minute Break Between Each Round:

    In each 3 min segment, get as many rounds of the following:
    --3 Power Clean (135,95)
    --6 Push Up
    --9 Air Squat

    Record total rounds

  • Uneven/Broken Grace Workout

    Warmup
    500m row
    2x8 of
    lunges
    kb press

    Skill
    Snatch Balance
    95/135/155/175/185/205 fail

    WOD
    Uneven/Broken Grace
    3 rounds of 10 reps with 45sec rest between
    40lbs on one side, 50lbs on other. perform 5 reps on one side, flip over and do another 5. rest for 45 secs. rinse and repeat!
    4:19 including rest periods.

  • 01.18.2012 WOD Workout

    Overhead Squats- 20 minutes to find your 3rm
    85# from ground, stopped due to time.

    Rest, then;

    3 rounds for time

    15 OHS 95/65

    Run 200m

    30 KBS 1.5/1p

  • Tabata This Workout

    “Tabata This”

    Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Rower, Squat, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

  • With Lisa Workout

    10 AMRAP

    5 burpees
    10 push press (45 lbs)
    15 squats

    4 rounds + 5 push press

  • WOD: 1/18 Workout

    Deadlift

    5-5-5-5-5

    *Post loads. Sets are to be done unbroken, that is without letting go of the bar. If the set is not done unbroken then the set does not count and the load should be made lighter.

    135-145-155-165-175

  • Omar Workout

    10 thruster 40kg
    15 burbee tangon yli
    20 thruster
    25 burbee
    30 thruster
    35 burbees

  • Call to Arms WOD 3 Workout

    Dumbell Preacher Curl(EachArm)
    3xLow:12kg,12kg,12kg=216kg
    3xMed:12kg,12kg,12kg=216kg
    3xHigh:12kg,12kg,12kg=216kg
    3xFull:12kg,12kg,12kg=216kg
    TOTAL=864kg

    Weighted Dip
    BW+10kg = 910
    BW+20kg = 303
    BW+30kg = 111
    TOTAL=1324kg

    Barbell Preacher Curl(Pause at Bottom)
    30kg x 5 = 150kg
    30kg x 4 = 120kg
    35kg x 3 = 105kg
    35kg x 2 = 70kg
    40kg x 1 = 40kg
    TOTAL = 485kg

    Dumbell Tricep Extension(EachArm)
    12kg x 5 = 120kg
    12kg x 4 = 96kg
    12kg x 4 = 96kg
    TOTAL= 312kg

    EziBar Reverse Curl (7.5kg bar)
    12.5kg x 5 = 62.5kg
    12.5kg x 5 = 62.5kg
    12.5kg x 5 = 62.5kg
    TOTAL=187.5kg

    Cable tricep pull down (single arm - palms upward):
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    TOTAL = 262.5

    Towel Arm Curl to Front Extension (Cable) (EachArm)
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    TOTAL = 262.5

    Towel Overhead Tricep Extension (Cable)
    16.25kg x 5 = 81.25
    16.25kg x 5 = 81.25
    18.75kg x 5 = 93.75
    TOTAL = 256.25kg

    TOTAL= 3953.75

  • 1 x 5rm Deadlift 5 RM Strength

    1 x 5rm Deadlift 5 RM

  • Max Deadlift - Then Chipper Workout

    Down from my previous max of 585... but that was when I was 40 pounds heavier. My lift of 525 now represents 2.65x bodyweight.

    25 Tire Flips - 500 lb Tire
    10 - Double Unders
    25 Pull Ups
    10 Double Unders
    25 GHD Situps
    10 Double Unders
    25 Ring Dips
    10 Double Unders
    25 Burpees
    10 Double Unders

    ** DU slow me down as usual