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

  • gym wod Workout

    1 minute ring plank
    10 leg raise
    30 sec hollow rock
    30 fish out of water
    20 toe touches

    5 rounds. This one HURT.

  • Team WOD - 4 Workout

    4 person team:
    150 OH Squat (95/65) *55
    150 DU’s *jumps
    150 Dead Lift (135/95) *85
    150 Burpees

    20 min cap

  • Track (Hurdle Drills, Jumps) Workout

    PM
    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    22x8 Hurdles Drill at 0.76m (Left Skippingx4, Right Skippingx4, Left Side Skippingx4, Right Side Skippingx4, Alternating Leg Skippingx6)
    2x6 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
    Glute/Low Back/Hamstring Rehab Exercises
    Gymnastics (1 Legless Rope Climb, 10 BW Ring Dips + 3x5 Weighted Ring Dips 10kg, 15kg, 10kg)
    Static Stretching (Cooldown)

  • MGW CROSSFIT TEST Workout

    AMRAP 20
    50 wall ball
    50 du
    40 box jumps
    40 ttb (60ab mat)
    30 burpee over disc
    30 ctb
    20 power clean 60/45 (hice con 50kg)
    20 s2o
    10 snatch
    10 muscle-up
    (Hice 275 reps)

  • DB Complex Workout

    Warm up shoulders

    DB Complex:
    6x Hi Pull
    6x Bent Row
    6x Hang Clean
    6x Thruster
    6x OHS/SOTS
    6 Push-Up/Row
    (3 Full sets with 25# DB)
    I can't OHS/SOTS press with DB's so I just went from Thruster to push/row, and circled back around with lower weight OHS/SOTS to get used to them.

    10-1 Push Up Ladder - hands on DB's
    10-1 Dip Ladder
    4x - (30s work/30s rest) - seated DB Press @ 30#
    8x - (30s work/30s rest) - Swings - 50# DB

  • Strength Squat/Back Workout

    6x3 front squat 6 back squat 130lb, 1 min rest
    4x10RDL, 10 sumo dead 115lb, 70sec rest
    5 max pullups small band 4/3/3/2/1
    lat pull downs 6x8 at 90lb
    barbell rows 3x8 at 65, 3x8 at 75
    cable rows 3x8 at 135lb
    drop set 8 at 135, 15 at 100, 20 at 60ln
    dumbell rows 3x15 with 20 lb
    6x12 leg raises
    2x15 reverse flys

  • Strength Bench Workout

    4x8 bench 65/75/75/75lb, 6 at 85lb, 5 at 85lb
    flexed arm hand 75 in, 30 out, 40 in, 26 out, 27 in
    4x7 incline 65lb
    dumbell close grip bench 15/12/11 with 20lb, 60sec rest
    seated strict press 3x45lb, little rest 7/7/6
    skull crushers 10/8/6 with 20lb on bar
    curls 4x11 20lb
    3x15 tricep extensions 60lb
    crunches max sets 92/30/22/23/16, 60sec rest
    1 mile at 8mph, 7.5min mile

  • Crossfit Workout

    21 power cleans, RX 105, I did 95.
    2:20
    rest 5ish min
    3 rounds
    -7 clusters 75lb RX
    -63 SU
    3:55
    rest 5ish min
    5 rouns
    -7 thrusters 65lb RX
    -7 CTB pullups, green band
    5:44

  • Chipper - 3 rounds Workout

    Practice the Back squat for 15 minutes with 30-50% of you one rep max.
    Workout
    Complete 3 rounds of the following as fast as you can:
    1. Wall ball (10kgs/22lbs) 20 Reps
    2. Sumo deadlift high pull 30 Reps with 15 Kgs / 35 lbs
    3. Tuck jump 9 Reps
    4. Push Press 30 Reps with 15 Kgs / 35 lbs
    5. Hang power clean with 20 Kgs / 45 lbs 30 Reps
    6. Push-up 12 Reps
    7. Back squat 10 Reps with 90 Kgs / 200 lbs

  • couplet rounds of rebounding box jumps x 10-12 & dumbell single arm snatch x 5 each arm Workout

    I did rounds of the following, increasing the weight for the dumbell snatch and the height of the box almost each round until the end and I used that for 2-3 rounds.
    35 lbs, 40, 45, 50, 55, 60, 60, 60
    I was doing about 10-12 rebounding reps for the box jumps. I got probably about 32-34" for the box jumps, but stopped with increasing the height and the weight to work on fast reps and keep good solid form. each round was a bit taxing but not too bad. It was not a winded workout, but my legs were tired for sure.