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

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    14# & 20# wall ball
    135# Power Clean

  • New V-Force Weight Vest Trial! Workout

    3 Rounds for time:

    With 20lb vest

    400m Run
    20 AS
    15 Hand release push up's
    12 Ring dips
    8 Box jumps 20"

  • Marres Workout

    Skill 6x2 of
    TGU
    Strict pull up/ kipping technique/ muscle up

    Finisher: ladder 10-1 sissy test style of
    Swings (53/35)
    Burpees

  • Front squat, front squat/ Burpee box jumps Workout

    Front squat 5-5-3-3-1-1 (85#, 95#, 105#, 115#, 120#(fail))
    Then,
    21-15-9 for time of:
    225#/155# front squat (55#)
    Burpees to box jumps 24″/20″ (20')

  • Kettle bell fun Workout

    Elliptical - 4 miles, 45 minutes, resistance 7

    Kettle bell Swings - 1 set of 25, 12kg
    Turkish Get-ups (the exercise I was trying to remember last night!) 5 on each site with 8kg weight

    some links -

    Get-Up #1 -

    Get-Up #2 -

    Kata - Jion

    1 hour...

  • Helen Workout

    “Helen”

    For Time

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

    3 rounds

    13:15. Held on to KB for all KBS. :)

  • Tune Up Workout

    1 Mile Run (not for time)
    Bench Press 3 X Max Effort @ 75% 1RM- 155

    10, 8, 6, 4, 2
    Muscle Ups
    Box Jump (40")
    Time is only a priority if Rx

    Modified:
    60 Dips
    60 CTB Pull Ups
    30 Box Jumps at max height
    Movement priority for modified

  • Run Workout

    Run 5 miles (Merrifield route)

  • 40 reps @ 95lbs Workout

    95lbs

    40 deadlift
    40 squat
    40 sumo deadlift high-pull
    40 push press
    100 double-unders

    21:05

    sizable break between the 40s and the double-unders to clean up the rack and walk upstairs. The high-pulls took me forever.

  • Deadlifts 8x3 Workout

    goal was to do 90-92% of max at least 5 sets

    225#
    275#
    275#
    325#
    335#
    325#