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

  • Leg Up Workout

    4 X 10 Back Squat (start heavy and add weight)- 165,185,195,195

    30 High Box Jumps
    4 Lunge Complex with Barbell- 95,115,125,135

    3 X 4 Partner Glute-Ham Raises

    4 X 10 100 Meter Sprints
    ** Continue to build strength, full depth on movements, increase speed and stride with runs.

  • Team WOD Workout

    AMRAP 32' (Team of 3):
    18 Synchro OH Lunges w. Plate @20/15kg
    18 Clean-and-Jerks @50/35kg
    16 Synchro Bar Facing Burpees
    18 calorie Row*
    *1 person is rowing, 2 person hanging on bar.
    If someone falls, then they have to switch on the rower

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    20# wall ball
    185# Power Clean

  • Strength Strength

    5-…-5 of:
    BB Back Squats (0:03 pause)
    5RM
    Pause @ bottom position

  • 5 x 5 push press Strength

    Find your 5x5 push press

  • Strength Strength

    • 12 Min EMOM of:
    BB Back Squats
    70-75% of 5 @ 9 RPE 2 reps (0:03 pause on 1st rep)
    Pause @ bottom
    Usa il 70-75% del carico 5 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
    mentre la seconda rep è normale.

  • WOD: 9/13 Workout

    5 rounds for time of:
    200m Run
    7 Hang Snatches (full squat) (95/65)
    *Rest 1 minute after each round.

    4 rds + 6 HS (65)

  • WOD: 9/11 Workout

    5 rounds for time of:
    9 Push Press (115/75)
    12 Overhead Lunges (115/75)
    15 Pullups

    DNF - 2 Rds + 10 PU (55)
    Hands

  • WOD: 9/12 Workout

    Sled Push
    4 x 80m
    (men: + 70; women: + 25) – High Handles.

  • Clean, Under, and Up Workout

    Warm Up:
    3x
    10 Squats with 45 lb. bar
    5 Kang Squats with 45 lb. bar
    10 Sumo Dead Lifts with 2 pood KB

    Mobility:
    Hip flexor
    Pain ball on glutes

    MetCon:
    4x
    10 Power Cleans @ 145 lb.
    35 Double Unders
    15 Pull Ups