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

  • Back squat 6x4 Strength

    Back squat 6x4

  • Competition Strength

    B.
    Six sets of:
    Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
    Rest as needed

    Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

  • Squat Snatch/C2B pullups Couplet Workout

    Skill
    Snatch

    Strength
    3x3 (3mins rest)
    60kg-70kg-80kg PR
    I was going to do a 5x3 with straight sets but used ascending sets instead and hit a 3-rep max PR!
    1x19 Back Squat (60kg)

    WOD
    21-15-9 reps for time of:
    Squat Snatch
    C2B Pullups
    I went really slow on this one because my squat snatch technique was crap although it was quite good two days ago. Also it took me about 10mins to do the first round since my hands were sweating so much, that I had to wipe the sweat off the bar every 2 reps. I suck at Squat Snatches!

  • Barbara Workout

    20 Pullups
    30 Pushups
    40 Situps
    50 Squats

    X 5

    3 min rest in between reach round

  • DL, Pull-Ups Workout

    15 Deadlifts, 225/155 (135)
    50 Pull-Ups (Black Band)
    12 Deadlifts
    40 Pull-Ups
    9 Deadlifts
    30 Pull-Ups
    6 Deadlifts
    20 Pull-Ups
    3 Deadlifts
    10 Pull-Ups

  • WOD: 10/8 Workout

    5 rounds
    3 minutes each round
    9 DB snatches (20)
    11 push-ups
    13 air squats
    ME dumb bell swings (32.5)

    Score is ME DB swings

  • Thursters Workout

    Thursters 15x95 unbroken, then 3 sets of 3 with 10 seconds between

  • Cool Workout

    Pre-Wod:
    - 5 Minute Jump Rope (stopped at a billion)
    -10 Minute Pull Up
    - 5 Sets AMRAP Strict C2B -1 minute rest between sets
    - mod: 1 minute on/1 minute off max reps negatives

    -7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set) (95, 115, 135, 155, 165, 185, 185)

    For Time:
    50-40-30-20-10
    -Air Squat
    -DU

  • Chipper 2 Workout

    For time:

    100 feet Walking lunge
    50 Push-ups
    30 Sit-ups
    25 Overhead squat, 65 pounds
    15 Pull-ups
    30 Box jumps, 20 inch box

  • COUPLET Workout

    100 Hang Squat Clean-Thrusters for time (5kg DB)
    5 burpees every minute

    After 50 squat clean thrusters quads were full of lactic acid.. My shoulders were also working hard