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

  • Deadlift Workout

    260x3

    trying to get used to the hook grip, really hurt my left thumb, taping up really helped. thought i would lift 260 more times.

  • Streght Strength

    Back squat 3x3
    Painonnostotunti

  • September Challenge Friday Workout

    Choose 1 of the following:
    1000 swings - 45:45
    1000 double unders
    750 air squats
    500 pushups
    500 situps - 42:45 + 20 tractor tire flips...
    300 wall ball
    300 burpees 47:07
    100 Curtis Ps

    I chose Curtis P's... Accomplished 167 in 50 min

    You have 50 minutes to complete as many reps as possible. You determine your pacing/rep plan. As always, your fitness level will determine your realistic goal.

  • Tough Mudder Workout

    Tahoe

  • AMRAP #1 Workout

    50 Jump Ropes
    25 V-ups
    400m Run
    25 Jumping Jacks w/ball
    50 Jump Ropes
    25 Plank Build-ups
    400m Run
    25 Ball Slams
    50 Mtn. Climbers
    25 Kettle Bell Swings
    10 Burpees
    X 3

  • Squatty Workout

    Warm Up:
    3x
    2 Tire Flips
    5 Pull Ups
    10 Sit Ups
    5 Ring Dips
    2 Handstand Push Ups

    Mobility:
    PNF Hamstring
    Sit in squat
    PVC Pass-through

    Max Effort:
    High Bar Back Squat
    8 @ 70% of 1RM
    5 @ 75% of 1RM
    3 @ 80% of 1RM
    3 @ 85% of 1RM
    1 @ 90% of 1RM

    Overhead Squats
    3-3-3
    [115 lb., 135 lb., 135 lb.]

    MetCon(ish):
    2 Minute Max Push Ups

  • Helen Workout

    3 rounds for time

    400m Run
    21 ketel bell swings
    12 pull-ups

  • WOD Workout

    Shoulder Press:
    3-3-3-3-3

    AMRAP in 7 minutes
    5 Shoulder Press (@60% of your 3RM)
    10 Front Squats (using the same weight as above)
    20 Double Unders

  • sep 25 Workout

    3 wbs
    6 basterds
    1 135 lb squat clean
    20 min amrap

  • 275lb Clean and Jerk PR + Bear/weighted TTB Workout

    Worked on clean and jerk for about an hour. Finally hit 275... Still not dropping low enough

    From back at the ranch individual event:

    5 min AMRAP
    1 x 185lb bear complex
    1 x weighted toes to bar (10lb med ball)

    1 x bear
    2 x TTB

    1 x bear
    3 x TTB
    .....

    Results:
    5 TTB completed. Went out on the 6th bear