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

  • hard-CORE Workout

    Push Press 5-3-3-1

    then...

    20 Toes to Bar
    30 Box Jumps (30 / 24)
    100 Air Squats
    30 Box Jumps
    20 Toes to Bar

    cool down: 100 partner med ball situps

  • Thursday 2011-12-15 Workout

    21-15-9
    Deadlift 225 lbs.
    Ring Dips

    Gettin' there. Last time I did this my time was 9:48

  • Festivus WOD Workout

    Christmas party WOD,in teams

    In 20 minutes each:
    1 RM Deadlift
    Max Muscle-Ups
    Max Consecutive Double-Unders

    My scores:
    305# (wohoo new PR)
    0 (damn close though)
    6

  • 2001 Workout

    AMRAP 12' @70/40kg
    1 Squat Snatch
    3 Clean & Jerck
    30 DU

  • Dead Lift/Box Jump Workout

    For Time:
    21-15-9
    Dead lift (body weight) 225 lb.
    Box Jump (24")

    Post:
    Max plank from elbows - 2:20

  • Eva Workout

    5 rds for time:
    800m run
    30 kb swings (2pd scaled to 1.5)
    30 pull ups

  • Arms Stuff Workout

    L-sit Chin Up: 1 x 16
    L-sit 1 rep slow chin-up: 30secs

    1 x Chin Up/ 1 x Toes to Bar = 1 rep (bar at eye level when standing so can't straighten legs for toes to bar):
    - 7 reps

    Toes to bar (Chip up grip, bar at eye level when standing) = 14 reps

    Skull Crusher (man power Mick grip):
    - 22.5kg x 7 x 2, 22.5kg x 10

    Seated Dumbell Hammer Curl with twist at top, immediately followed by wide dumbell curls:
    - 18kg x 7, 9kg x 7 (each dumbell)
    - 22kg x 7, 9kg x 7
    - 24kg x 3, 9kg x 7

    Cable tricep push down:
    - 28.75kg x 7
    - 23.75kg x 10
    - 18.75kg x 15

    Hang Squat Snatch:
    - 20kg x 15, 30kg x 5

  • Resistance Training Bench Press Workout

    Resistance Training
    12x 2 30% of 1RM (65 LBs)
    Black and Red Bands Double Knots
    Wide Grip

    Extras
    5x 5 Weighted Push Ups (45 LBs)
    3x 10 Seated Good Mornings (45 LBs)
    40 Wall Ball Sit Ups (20 LBs)
    5x 5 Tricep Extension (26 LBs)
    3x 10 Bandbell Bar Shoulder Press Front/Back (45 LBs)

  • Kelly Workout

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

  • 12.14.11 WOD Workout

    5-5-3-3-1-1 Push Jerk
    45-45-65-65-75-75-80 missed 85#

    Rest 5 minutes

    Start Time
    Buy In- 100 Double unders

    30-20-10

    Wallballs 20/14

    Slamballs 20

    Abmats

    Cash Out- 800m Run
    End Time

    Tangled in DU's several times after 50 straight. :( Also, Amelia had me switch to a 10# ball & throw to 10ft. different movement altogether!