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

  • Dumbbell Fran Workout

    21-15-9
    Dumbbell Thrusters- 30 lb
    Pull ups

  • Strength WOD Workout

    Press 5-5-5 @52.5kg
    Push Press 3-3-3 @ 62.5
    Push Jerk 1-1-1 70kg
    Max kettle bell swings @ 24kg = 91

  • Back Squats, Muscle-ups, and Sandbag Lunges Workout

    Strength
    Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets
    WOD
    10-8-6-4-2 reps of each for time:

    Muscle-up (jumping MUs)
    Sandbag Weighted Lunge (50′s/30′s)

    Notes
    One right lunge + one left lunge = 1 rep
    Scale the muscle-ups to transitions if you’re close.

    BS: 135, 145, 155; 145, 155, 185
    WOD: 7:38 (Jumping MUs. Lunges @ 52#)

  • 7x150m Row Workout

    Buy-in: 5/3/1 Wk1 Press
    110x5, 125x5, 140x5+ (7)

    WOD:
    7x150m row
    Times: 27.2, 27.8, 26.9, 26.8, 26.5, 26.3, 26.3
    *rest was approximatley 1 minute between Rds
    *Damper set on 7 for 5 of the rows and 8/9 for last 2 rows.

    Cash out:
    Tabata push ups
    21, 14, 9, 9, 6, 6, 6, 6

  • Thrusters & Burpees Workout

    Barbell complex @ 135# for 9min

    10-1
    Thrusters (75% body weight)
    Burpees

    EMOM 1 muscle up

    Did 1rd w/ 150#, scaled to 135 after that. Only did 2 muscle ups

  • “Grace” & 10 x 100m Sprints (Rower) Workout

    Part A:
    “Grace”
    30 Clean and Jerks (135/95) - 6:04 (60)

    Part B:
    10 x 100m Sprints (Rower) - 12:20
    *Rest 60 seconds between efforts

  • Run, Deadlift, KBS, Wallball Workout

    For time;

    400m Run
    10 Deadlift 185/135
    30 KBS 1.5/1p
    30 Wallballs 20/14
    800m Run
    10 Deadlift
    30 KBS
    30 Wallballs
    400m Run

    First time doing 135# (20# over bw!) in a wod. Broke into 5's. Need to work on efficiency with wall balls, catch with legs...

  • ACO IV Workout

    Event #1: Bench/Power Clean – Sprint
    Event 1A: Bench Press + Power Clean Ladder
    10 Bars ranging from 185/95# up to 325/185#
    - Athletes will have 45″ to complete both Bench and Power Clean at the designated weight at each station with a 15″ transition between stations. If the athletes fails at one of the lifts and makes the other he/she may move onto the next station and attempt that lift that they made previously.

    +
    Event 1B: 40 yard Dash
    - Athletes will have one shot and one shot only to sprint 40 yards.Event #2: Stadium Parkour

    EVENT 2:
    FOR TIME:
    400m Run
    5 Hurdle Hops + 5 forward roll over 50 yards
    Scale the Stadium Grand Stands up and down
    5 Hurdle Hops + 5 forward roll over 50 yards
    400m Run

    EVENT 3:

    TIME CAP: 6 minutes AMRAP in 6 min:
    50 yard sled pull forward with 90/50#
    50 yard sled pull backward with 90/50#
    10 Snatches at 135/95#

  • Snatch Workout

    Snatch heavy

    5 x 3
    then move to singles

    best single
    110#

  • Grace Workout

    30 clean and jerks #95