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

  • Sunday in the Park Workout

    Another gorgeous September Saturday in Colorado.

    As a team of two…or three if you have a tiny person with you:

    Park WOD:
    100 sit ups, run to the next station
    100 ball slams @ 20 lb., run to the next station
    100 V-ups, run to the next station
    100 American KB swings @ 1.5 pood, run to the next station
    50 Burpees

  • Heavy Jerks Workout

    Warm Up:
    OLD SKOOL
    10-15 reps of ...
    Push Ups
    Pull Ups
    Dips
    Handstand Push Ups
    Squats
    Sit Ups
    Double Unders

    Mobility:
    Hip flexor on wall
    Pain ball on hip flexor

    Max Effort:
    Behind Neck Press
    5-5-5-5
    95 lb.

    MetCon:
    5-4-3-2-1
    Clean & Jerks @ 165 lb.
    Muscle Ups (or attempts/progressions)

    The C&Js were SLOW moving ... plus, my jerks looked like crap this morning.

  • Friday 9/21 Workout

    Squat Clean
    - 65 lbs, 2 reps
    - 85 lbs, 2 reps x4

    Dead Lift
    - 105 lbs, 3 reps
    - 125 lbs, 3 reps
    - 145 lbs, 3 reps

    For time:
    10-9-8-7-6-5-4-3-2-1
    - HSPU, blue band
    - Burpee
    - Box Jump, 24"

  • Hang It Up Workout

    Pre -WOD:
    -5X2 Front Squat (worked up to 245 on last set)
    -5X2 Power Clean (185)

    7 Minute Clock

    -1 minute AMRAP Thruster (95/65) - 27 thrusters
    Then
    -6 minute AMRAP: 6 rounds even (180 reps)
    -- 5 Pull Up
    --10 Hang Clean (95/65)
    -- 15 Double Under

  • 7 rounds of 7 OHS (bodyweight) + 2 rope climbs Workout

    M/ 38/ 134 lbs/ 5'-6"
    18:55
    I made this WOD up in the spur of the moment walking to the gym.. I wasn't sure if I'd do it because i kind of hyper extended my elbow playing with Kendall at the park the day before.. but I as going to warm up and see how it felt... it was o.k.
    I did all sets of the OHS unbroken, until the last set and then I did 4 + 3. I might have been able to do 1 or 2 or possibly all of them, but I was shaking a bit and felt it smarter to just take a few seconds and finish all reps out with good form and all the way down.
    I DID use wrist wraps. (I used 135 lbs for all sets)
    Rope climbs were taxing. I tried to do the first one pretty quickly after walking over there, and then take like only 10 seconds break and then jump on the second.
    GREAT WOD.

  • Metcon Workout

    100 jump ropes
    15 armheving, situp

    10 pushpress
    5 pull up
    10 sumo dead lift high pull up
    5 pull ups
    10 push press
    5 pull ups
    10 sdlhpu
    5 pull ups
    10 push press
    5 pull ups
    10 sdlpu
    5 pull ups
    10 push presses
    7 pull ups

  • Markløft Workout

    500 m roing
    10x60kg mark
    3x90kg mark
    3x120kg mark
    3x120kg mark
    3x130kg mark
    3x130kg mark
    3x140kg mark
    7x30 kg overhead squat

  • Team WOD w/Becky Workout

    20 min AMRAP
    300 II under buy in
    Then complete as many reps in any order of each movement for the remaining time.
    Goblet squats
    Clapping push-ups
    Wallballs
    Leg throws
    Pull-ups

  • Couplet Workout

    100 hoppetau

    5 ring dips

    8 push press 45 kg

    5 ring dips

    7 push press 45 m/pause etter 4

    5 ring dips

    7 push presses 45 kg

    4 ring dips

    7 push presses 45 kg

  • Swim WOD Workout

    10 RFT
    25m swim
    10 air squats
    5 burpees