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

  • OHS / Clap Push Ups Workout

    7 clap push ups / 30 dubs / 15 ohs @95# 7 rounds

  • Deads and Push Ups Workout

    Five Rounds for Time:

    15 Dead Lifts @ 135#
    15 Push Ups

  • Ricky Workout

    Modified Ricky.

    20 Minute AMRAP of:

    10 Pull Ups
    5 Dead Lift
    8 Jerk

    Rx (135/95)

    6 rounds + PUs and DLs

  • High Hanging Cleans Workout

    3 sets of 10 reps Unbroken

    High Hanging Cleans

  • High Hanging Cleans Workout

    3 sets of 10 reps Unbroken

    High Hanging Cleans

  • Annie Workout

    There is no description for this WOD as it is stat.

    Result: 00:09:03

  • comp train modified Workout

    40 Wallballs, 20/14
    40 Box Jumps, 60cm
    30 Double-Unders
    30 Toes-to-Bar
    20 Chest-to-Bar Pull-Ups
    20 Barbell Facing Burpees
    10 Cleans, 60kg
    10 Jerks, 60kg
    5 Snatches, 60kg
    5 Muscle-Ups

    for time

  • back squat Strength

    5 x 75%, 3 x 85% , 1 x 95% + 2 PR attempts

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    24x250 m @ 2:08/500 m pace
    - Rest 15 s. between efforts
    - Avg. pace 2.08.3/500 m
    - SPM 26-27
    - Avg. HR 170/181
    Cool down 5 min

    PM: 150 min
    Warm up + COS 15 min
    - HSW 10 m

    1.Ring Muscle up practice
    A. MU
    - Swings 4x10
    - MU + arch + hollow 5x1
    - MU + CTR 1x1
    - MU 1x1 + 10x2
    - MU x 27

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    2.Bench press
    A. 5x5+ @ 80% of 1 RM - 48 kg
    - Rest as needed-
    - Last set 6 reps

    3.Accessory
    A. 3 sets
    8+8 Three point DB-Row - 25 25 25 lbs
    10 Side lat. raise - 10 10 10 lbs

    B. Every 2 min for 4 rounds:
    12 Single leg V-ups
    Max effort Hollow hold - 40 30 25 20 s.

  • Tenacity Workout

    5X3 Front Squat 75-85-95-115-120

    WOD For Time:
    -750 meter Row - 3.14

    - 75 Pull Up (banded) - 6.30

    5X:
    -15 Hollow Rocks
    -15 Sit Up