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

  • Deads and Jumps Workout

    Pre-WOD: 5x5 bench press 155 5x

    WOD:
    21-15-9
    Deadlift (155)
    Box Jumps

  • Burp over the bar and press Workout

    Pre-WOD: 5x5 Front Squats 135 5x

    WOD: 3 rounds for time
    -20 Bar F'ing Burpees
    -20 Push Press (65lbs)

  • Cheetos! Workout

    WOD: For Time
    400 meter run
    25 HSPU (Modified to pike on box)
    400 meter run
    50 Pull Ups (kicked ass on these)
    400 meter run
    75 Push Ups (kicked ass on these)

    Post WOD:
    400 meter Farmers Carry (35lbs)

    Jeremy came and walked the Farmers Carry with me. I am sure he left some Cheetos crumbs behind. Help yourselves.

  • Cheetos Workout

    400m run
    25 push press 75#
    400m run
    50 ring pull ups
    400 m run
    75 pushups

  • 3 rounds for time Workout

    3 rounds for time of:
    Run 100m
    50 push-ups
    30 SDLHP @ 45#
    50 sit-ups
    Run 100m
    50 squats
    30 SDLHP @ 45#
    50 back extensions

    2 rounds + 20 squats in 35 minutes

  • The "Amelia" Workout

    I call it the Amelia because she gave me the workout- the girl loves her chippers!

    10 HSPU (green bands)
    15 DL @ #155
    25 box jumps
    50 pull ups
    75 wall balls (10' mark)
    100 double unders
    400 meter run with 25# plate

    Tough, good, just what I needed today.

  • HPC/HRPU/Squat Workout

    3rds

    HPC 155# (11, 12, 12)
    1 min rest
    HRPU (27, 27, 27)
    1 min rest
    Squat (30, 30, 30)
    1 min rest

  • Double Trouble Workout

    3 min AMRAP
    Clean & Jerk @ 30kg (RX=40kg)
    = 17

    rest

    followed by: PAIR WOD
    20 rounds (10 each)
    10 kb swing (first 5 rounds @ 20kg, last 5 rounds @ 16kg) - RX 24kg
    10 DU or 30 SU (chose SU for speed)
    10 air squat
    = 19:25

  • Friday 13th SUPERHERO WOD Workout

    30minutes

    run to lights at Erina (time- 8:37)
    in remaining time AMRAP
    burpee broadjump lane
    4 Ground to Overhead @ 30kg (RX-40kg)
    6 clapping pushups

    = 7 rounds + burpee broadjump lane

    rest 2min
    run to lights at Erina (didn't get time but should of)

  • Saturday Sesh Workout

    10min AMRAP starter
    10 kettlebell snatch @ 12kg RX
    10 OH situp @ 10kg RX
    = 5 + 10

    middle for time
    21-15-9
    SDHP @ 20kg (RX- 30kg)
    pushpress @ 20kg (RX-30kg)
    run 200m
    time: 9:38

    Finisher
    5min DU with every stoppage incur penalty of 2 chinups (or for me max weight lat pull down)
    stoppages-12
    penalty of 12 x 20kg lat pull down (chin up progression)