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

  • Thruster, KB Swings, Burpees Workout

    21-15-9 reps for time of:

    Thruster, 25 pound dumbbells
    KB swings, 25 pounds
    Burpees

    Note: Thrusters make it harder!

  • DL/FS/PU Workout

    21-15-9 Reps for Time of:

    Deadlift #165
    Front Squat #75
    Strict Pull Ups

    On the 3rd round I accidentally did 4 extra deadlifts before I realized I was only supposed to do 9. Still PR'd. Also while fasting.

  • "JT" Workout

    For Time:

    21-15-9 Reps of:

    -HSPU (sitting shoulder press - 65lb)
    -Ring Dip
    -Push up

    Standard squats

  • Track (Hurdle Drills, High Jump) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Cooldown)
    Low Back Rehab Exercises
    18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
    High Jump Takeoffs (fosbury flop, scissor jump, horizontal & diagonal sit position landings)
    Static Stretching (Cooldown)

  • 30m yoga Workout

    Tara videos...lots of legs

  • 020514 Workout

    5 x 3 FS w/ 3 second pause @ 155

  • 5X5 Back Squats Workout

    Progressive

    225, 245, 255, 275, 295 (only got 2)

  • HSPU, DL, Pistols, Muscle Ups Workout

    3 rounds for time

    10 HSPU
    15 Dead Lift @ 275 (i did 255)
    20 pistols
    5 muscle ups (i did jumping MUs)

  • percentage training Workout

    A.
    5min 80% effort
    10 box jumps 24/20" sd
    10 kbs 1.5/1pd
    -4rds+9bj. felt good moving. like a warm-up
    rd1:56s
    rd2:1:11
    rd3:1:09
    rd4:1:05
    rd5: last 40s or so
    rest 5mins

    B.
    5mins 90% effort
    7 push press 115/75#
    7 CTB
    -5rds even. All pp rds UB. ctb broke last rd 4-3. butterfly 1st 2 rds, regular kip last 3. took sufficient rest between exercises to try to go UB.

    rest 10mins

    C.
    5mins 100% effort
    10 thruster 75/45#
    7 burpees
    -4rds+10thruster+2 burpees. limiter was actually quads which was surprising. burpees slow after 1st 2 rds. thrusters UB which was happy about.
    rd1: 44s
    rd2:1:01
    rd3:1:17
    rd4:1:11
    rd5: last 50s or so 10thrusters & 2 burpees.
    D. Lying tricep extension 3x10 70# (not including bar). rest as needed
    -done. last several reps on last set were tough.

  • Cindy Workout

    5 Pull-Ups
    10 Push Ups
    15 Air Squats