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

  • 7-31-2012 Workout

    Weighted Pullups
    10 Strict
    5 Strict #0
    5 Strict #0
    3 Strict #0
    3 Strict #2.5
    1 #10
    1 #15
    1 #20
    1 #20

  • 7-31-2012 Workout

    21-15-9
    SDHP #65
    HSPU

  • Farmville Workout

    For Time
    100 DU's (Mod 2:1 singles)
    200m farmer's carry (45/25)
    75 DU's
    200m farmer's carry
    50 DU's
    200m farmer's carry
    25 DU's
    200m farmer's carry

    Optional post-wod
    50 ring dips in as few reps as possible.

  • 7-27-2012 Workout

    12 Minute AMRAP

    5 HSPU Paralettes
    10 Sit ups
    15 Box jumps 30"

  • August 01, 2012 WOD Workout

    20 Minute AMRAP:
    5 Burpee SDHP 95#
    10 Ground Slams 12#
    5 Burpee Power Curl 95#
    10 Ground Slams 12#

    Post Rounds
    11 + 15

  • Box Jump Chipper Workout

    60-50-40-30-20
    24 inch box jumps
    squats
    situps
    pushups
    pullups

  • August 1st WOD Workout

    20 Minute AMRAP:
    5 Burpee SDHP 85#
    10 Ground Slams 12#
    5 Burpee Power Curl 85#
    10 Ground Slams 12#

    Post Rounds

  • WOD 080112 (Pushmore) Workout

    L-Sit 5 x max hold(rest 2 minutes between efforts)

    then:-

    In 15 minutes, complete as many rounds as possible of:
    2 Deadlifts @ 100kg/70kg
    30 Double Unders
    Run 100m
    Beginner: Scale movements and load as necessary.
    Advanced: Deadlifts @ 125kg/85kg.

    Result: 55s, 34s, 31s, 34s, 40s / 6R+1 (95KG, Skips X3)

  • CFVB oly practice and triplet Workout

    5x1 power Snatch 125lbs

    5x1 power clean and push jerk 165lbs

    then

    3 rounds for time:
    5 hang power snatches 95lbs
    10 box step ups 95lbs 20" box
    20 over bar burpees

  • WOD 120801 Workout

    1) Back Squat (please read the directions carefully):

    Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
    *Rest 3:00 exactly.
    Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
    *Rest 2:00 exactly.
    Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

    310

    2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

    225/235/245/255/275(1)