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

  • Lactic Monday Workout

    30w/30h/30r of the following

    Push Press/ hold overhead (95)
    G. Squat/ wall sit (53)
    Burpees/ Plank hold
    MUSCLE UPS!!!/hollow hold

    Stay on the same station for all rounds before switching stations
    Take one minute break between stations

  • Welcome to the Jungle Workout

    3 rounds
    400m run / 500m row
    20 GHD Sit ups
    2 Rope Climbs

    Finished in 17:40
    First time to do rope climbs, with the help of a box on initial climb.

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 MeterRun

  • Blake Workout

    “Blake” 4 rounds for time, of:

    100ft overhead walking lunge with 45 lb/35 lb plate
    30 Box Jump 24"/20”
    20 WB 20 lbs/14 lbs
    10 HSPU

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans (205# max)

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 MeterRun

  • Amanda Workout

    9-7-5:
    -Muscle Up
    -Squat Snatch (135/95)

    I did jumping muscle ups and only 65 lbs. for the squat snatches. I need a lot of work on both of these movements, so I wanted to focus on doing them right with full range of motion rather than a heavy weight or a fast time. Very pleased with how it wound up.

  • Kelly Workout

    5 rds for time:
    400m run
    30 box jump 24"
    30 wall ball 20#

  • CFG 12.4 Workout

    12 Minute AMRAP

    150 Wall Ball 9' #14 finished in 29:24
    90 DU
    30 MU

  • 3-19-2012 Workout

    9x3 OHS (Overhead Squat)

    21x9

  • Sunday 7's Workout

    7 Sets as Fast as Possible

    7 Upright Rows - 45 lb. straight bar
    7 hang clean jerks
    7
    7 Dumbbell Kickbacks