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 Unders, DB Thrusters, HPC, SDHP Workout

    20 Minutes

    200 Double Unders

    Then AMRAP:
    7 35lbs DB Thrusters (Sub for reg thrusters, gimpy wrist)
    7 95lbs Hanging Power Cleans
    7 95lbs Sumo Deadlift High pull

  • SANDBAG Workout

    AMRAP IN 10 MINUTES
    10 SANDBAG HALF MOONS (35#)
    10 SANDBAG CLEAN ZERCHER SQUATS (70#)

    RESULT: 6 + 13 REPS

  • PULLUP-ROW-DOUBLE UNDER-ROPES/TIRE Workout

    5 ROUNDS - 45 SECONDS WORK / 15 SECONDS REST
    *move to next exercise during rest period

    PULL-UPS
    ROW
    DOUBLE UNDERS
    BATTLE ROPES / TIRE HITS (alternate each round)

    RESULT: 415 REPS (not counting battle ropes)

  • TTP Strength week 6 Strength

    90 min

    1.Strength
    A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
    50 55 55 kg

    B. Alternate between B1 and B2 for 4 rounds
    B1. Strict press – first 3 rounds x 6 reps @ 80-84%, 4th round is AMAP
    @ 80-84%, rest 1 minute before B2 / last set 11 reps
    B2. Barbell bent over row – 10-8-6-6 @ AHAFA, rest 2 – 3 minutes before B1
    40 42,5 45 47,5 kg

    C. Rotate through C1, C2 and C3 for 3 rounds
    C1. Single leg DL – 10 reps @ AHAFA (as heavy as form allows), rest 30 seconds before C2
    20 20 20 kg
    C2. Strict toes to bar – as many reps as possible (AMAP), rest 1 minute before C3.
    13 12 13
    C3. DB incline bench press – 12 reps @ AHAFA, rest 90 seconds before C1
    20 25 25 lbs

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • WOD Workout

    4 Rounds of:

    10 Burpee Pull-ups
    10 Front Squat (115 lbs)
    20 Box Jumps
    20 Kettlebell (45 lbs)
    400m

  • SAGE Workout

    2 ROUNDS FOR TIME

    20 THRUSTERS (135#)
    20 PULL-UPS
    20 BURPEES

    RESULT: 8:22

  • 11/15/12 Workout

    Strength: pull up

    Skill: pistol - practice

    WOD: (originally did this on 9/19/12)
    10 - 1 front squat @ 53lbs
    1 - 10 dips

    Time= 5:55

  • 11/19/12 Workout

    Strength: front squat 5 x 3 (33,53,63,73,83...103)!!!

    WOD: (originally did this on 9/27/12)
    3min. AMRAP w 1min. rest x 4
    3 push ups
    6 KB swings @ 26#
    9 squats

    Results: 4 + 3, 3 + 6, 3 + 12, 4 + 4

  • Debs wedding WOD Workout

    6 rounds for time:

    23 burpees
    12 pull-ups

  • "Special Mary" Workout

    Special Mary

    For time, all strict:
    5 handstand push-ups
    10 one-legged squats, alternating
    15 pull-ups
    10 handstand push-ups
    20 one-legged squats, alternating
    30 pull-ups
    15 handstand push-ups
    30 one-legged squats, alternating
    45 pull-ups
    10 handstand push-ups
    20 one-legged squats, alternating
    30 pull-ups
    5 handstand push-ups
    10 one-legged squats, alternating
    15 pull-ups