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

  • Double What?!? Workout

    For Time:
    120 jump rope
    42 push-ups
    21 knees to elbow
    120 jump rope
    30 push-ups
    15 knees to elbow
    120 jump rope
    18 push-ups
    9 knees to elbow

  • Omar Workout

    Scaled version of this Hero WOD

    Three rounds for time of:

    95 Pound Thruster, 15 reps
    15 Burpees

    Cash out:
    Bodybuilding stuff

  • WOD Workout

    Regional Events 2 & 3

    7:00 minutes to get 3 rep max of OH Squat

    2 minute break

    then 30 burpee to pull-up

    I started at 95 lbs and went out on 135

  • Tuesday Torture 2 Workout

    20 minutes treadmill incline walking

    SUPERSET:
    Strict OH Dumbbell Press
    5-5-5-5
    DB Push Press
    10-10-10-10

    Pullup Work:
    1x12 Extra Wide Grip
    1x12 Chin Up
    1x12 Shoulder Width Grip
    1x12 Supinated Grip

    2x10 Strict TTB
    2x10 KTE

    Conditioning:
    20 minutes/ every other minute at the top of the minute
    7 Burpees
    7 Hang Clean
    7 Box Jumps 30"

  • MANION Workout

    Seven rounds for time of:
    Run 400 meters (stoplight run)
    135/95 pound Back squat, 29 reps

  • Burpees, BW Deadlifts, KBS Workout

    Snatch - 15 minutes to find your 1rm (15-35-45-55-60 PR!)

    12 Min AMRAP
    5 Burpees
    7 BW Deadlifts (115#)
    9 KBS 1.5/1

    9 + 13. Very happy with my reps, had the score to beat for the morning classes. Not happy with my form on some of the DLs though. Have to remember not to let my shoulders round. 5# PR on the snatch, form felt good once I stopped overthinking it it, it was a clean catch in the squat.

  • Power clean: 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1 Workout

    Each set on the minute.
    3's - 135lbs
    2's- 155lbs
    1's- 160lbs

  • Murph Workout

    51:17

    RX

  • Dips/Pullups Workout

    12 sets each PULLUPS/DIPS (no clock)
    3 sets max full (Chinups 6-4-4; Dips 4-4-4)
    3 sets max bottom half (wide pullup)
    3 sets max top half (chinup)
    3 sets 3 negatives (wide pullup)

    -Happy with 6 full pullups on first set...feeling better pull at bottom
    -Happy with 4 very full dips...fullest I've done since buying dip bar
    -top half chinups burn biceps...good finisher for a workout if need bicep work

  • Fran Workout

    21-15-9 reps for time