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

  • “Bradshaw” Workout

    10 Rounds For Time:
    3 Handstand Push Ups
    6 Deadlifts (225#/155#)
    12 Pull Ups
    24 Double-Unders

    Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

  • Run Workout

    5k run

  • 100 DU then: 5 rounds of: (use 75 lb dumbells) 10 dumbell DL, 10 FS, 10 HSPU then: 100 DU Workout

    Start with doing 100 DU
    Then do 5 rounds of:
    10 DL using 75 lb dumbells (I used 65 lb dumbells)
    10 FS using 75 lb dumbells (I used 65 lb dumbells)
    10 HSPU
    Then, after the 5 rounds:
    100 DU

    I went unbroken for all sets.
    This was a tough WOD. This was really hardest on the FS for me with holding the dumbells. I had and have some nice welts on my collar bone areas. I decided to use 65 lbs to allow me to use a weight I could move decently with pace, and i didn't want to end up breaking the sets up too much at all.
    Good overall WOD. I would possibly do 65 but might use 70 lb dumbells the next time. I also might do this using 135 lbs barbell next time to see how that would feel. I know it would be a lot easier on my collarbone area for sure.

  • Christmas WOD Workout

    38FT
    12 burpees pull ups
    25 kbs 2pd
    13 front squat 135#

  • Rambo + MMA Push Up Hybrid Workout

    For time
    30x Push-ups
    Run 300m
    30x Squats
    Run 200m
    30x Burpees
    Run 100m
    30x Sit-ups
    Run 50m
    30x Jumping jacks
    PR- 10:48

    MMA Push Up – Big 10 Workout
    For rounds:

    Push up knee to elbow L
    Push up knee to elbow R

    Push up knee to side L
    Push up knee to side R

    Push back push up L & R

    Push up Lateral L & R

    Knee to elbow Twist L & R

  • “Medusa” Workout

    3 Rounds For Time:
    25 Power Snatches (65#/45#)
    50 Walking Lunges
    75 Double-Unders

  • Modified Fight Gone Bad Workout

    3 Rounds: 1 minute each, 10 second transition, 1 minute rest/round
    - DB thrusters (28, 25, 24)
    - situps (24, 24, 23)
    - jump squats (35, 32, 32)
    - KB swings (35, 36, 35) - bad form, shouldn't bend my arms so much
    - burpees (14, 13, 12)

  • 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)