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

  • OPT Workout

    A. Front Squat 1 RM in 15 min
    B. 5 rounds (start each round with the next movement)
    200m run
    10 Burpees
    15 Wall balls
    10 T2B

    A. 330
    B. 2:01, 2:04, 2:06, 2:14, 2:02

  • Front Squat (Max) 1 RM Strength

    There is no description for this WOD as it is stat.

  • Split Jerk 1RM Workout

    1-1-1-1-1-1-1
    95-105-115-125-135-145-155 (fail)

  • Maynooth Crippler Workout

    Kettelbell:
    (16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
    (24kg x15) x3 w/ 20 sec rest (last set no rest)
    Run a mile AFAP.

  • WOD 9/20 Workout

    AMRAP HSPU in 7 Minutes- 54

    5 Rounds
    Row 1 Minute (Calories)
    Thruster 1 Minute (95/65)
    Rest 4 Minutes

    142

    One of my best WOD's ever

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups (Ring-Rows)

    5/8 (185 lb)
    7/8 (155 lb)
    8/9 (155 lb)
    9/10 (155 lb)

    8/11 (155 lb)

    37/46

  • Randy Workout

    "randy" for time:

    75 snatches at 45lbs/75lbs

  • Randy Workout

    "randy" for time:

    75 snatches at 45lbs/75lbs

  • AMRAPs - wallballs, kettlebells, burpee, jump rope Workout

    5 min AMRAP
    5 Ground to Overhead 155/105
    12 Wallball 20/14 10ft

    I did 5 Rounds

    2 min Rest

    5 min AMRAP
    10 KBS 1.5/1pood 10 KB SDHP
    1.5/1pood
    10 Over the Bar Burpee

    I did 2 2/3 +5

    2 min Rest

    2 min DU

    I did 103 reps