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

  • 5 rounds for time: 5 wall walks, 5 L sit pullups, 10 (5 each leg) weighted (30 lbs) single leg deficit lunges (rear leg on bench) Workout

    5 rounds for time of the following triplet:
    5 wall walks
    5 L sit pullups (FULL ROM - no kip)
    10 (5 each leg) weighted single leg deficit lunges with rear leg on bench and on a step to make a deficit for big ROM

  • CORE WORKOUT 17072015 Workout

    For time:
    100-90-80-70-60-50-40-30-20-10 reps of (choose the exercise you want in any order):
    - Sit-ups.
    - V-ups.
    - Toe touches.
    - Bicycles x2.
    - Flutter kicks x2.
    - Hollow rocks.
    - Back extensions.
    - Back plank hold.
    - Lateral crunches x2.
    - Russian twists x2.

  • Pochi ma buoni Workout

    Emom 14 min.

    5 sit-ups
    6 overhead barbel lunges 5kg
    5 V-ups

  • TeamWOD 150530 Workout

    100 - 80 - 60 - 40 - 20 reps for time of:

    • thruster (10 kg)
    • box jump (40 cm)
    • flutter kick

  • WOD 150706 Workout

    5 rounds, 2’ rest, of:

    • 21 KB swings (20/8 kg)
    • 15 BB thrusters (20/10 kg)
    • 9 pull-ups/chin-ups

  • WOD 150713 Workout

    1 round for time of:

    • 5x10 rope jumps
    • 10 BB snatches (10 kg)
    • 4x20 rope jumps
    • 10 push-ups
    • 3x30 rope jumps
    • 10 box jumps (40 cm)
    • 2x40 rope jumps
    • 10 BB thrusters (10 kg)
    • 1x50 rope jumps
    • 10 BB deadlifts (10 kg)
    • 2x40 rope jumps
    • 10 alternating step-ups (40 cm)
    • 3x30 rope jumps
    • 10 burpees
    • 4x20 rope jumps
    • 10 BB clean & jerks (10 kg)
    • 5x10 rope jumps

  • Competition Workout

    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps
    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
    Minute 2 – Handstand Walk x 15-20 Meters
    Minute 3 – Unbroken Double-Unders x 50 reps
    (yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

  • Competition Strength

    A.
    Every minute, on the minute, for 6 minutes:
    Full + Quarter Front Squat

    Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

  • Fitness Workout

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Back Squat x 8-10 reps @ 30X1
    Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
    Station 3 – Reverse Snow Angels x 15-20 reps

    B.
    For max reps/meters:
    2 minutes of Rowing for Meters
    Rest 60 seconds
    2 minutes of Box Jump or Step-Overs
    Rest 60 seconds
    2 minutes of Dumbbell Thrusters
    Rest 60 seconds
    2 minutes of Rowing for Meters

  • Competition Workout

    C.
    “Kill Cliff Granite Games Qualifier Week 3”
    Complete as many rounds and reps as possible in 17 minutes:
    50 Calorie Row
    50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
    50 Shoulder to Overhead (115/85 lbs)
    50 Box Jumps (24″/20″)