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

  • "Holleyman" Workout

    Pre-WOD:
    -Back Squats 3 X 6 @ 80% of 1 round max

    WOD - 30 Rounds For Time (20 minute cap):
    -5 Wall Ball Shots (#20/14)
    -3 Hand Stand Push Ups
    -1 Power Clean (#225/135)

    -U S Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

    He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • WOD 27-09-2013 Workout

    AFAP (As Fast As Possible)
    10 rounds of
    10 Wall Balls
    10 Pull Ups (black band)

  • Main Site: Row-GHD-Row-T2B-Row-SitUp Workout

    WARM UP
    A. MOBILITY
    - Ball: 1st Rib
    - Band: Track Hamstring
    - PVC: Shoulder Passes & External Rotation
    B. BURGENER WARM UP & SKILL TRANSFER DRILLS
    C. OUTLAW BBG
    a. Every 20 seconds for 4 minutes:
    - 1 Clean & Jerk (full) @ 75%
    - Rest 3 minutes
    b. Every 60 seconds for 8 minutes:
    - 1 Clean & Jerk (full) @ 85%

    WOD
    For time:
    - Row 1000 meters
    - 20 GHD sit-ups
    - Row 750 meters
    - 40 Toes to bar
    - Row 500 meters
    - 60 Sit-ups

    Weights: 165 for 75%, 195 for 85%

    Time: 17:21

    Notes: The BBG was tough, but I was fired up. Great form on all of the squat cleans minus 3 reps where I rolled forward on my toes. Definitely seeing results from the Outlaw tips that Blake gave me. I felt strong through the entire WOD after the BBG. Maybe less rest between sets? I was mainly focusing on rowing form which I saw IMMEDIATE results. Remember, hands forward AFTER knees break the plane. Return w. body leaning forward at the 1:00 position.

  • WEEKEND! Workout

    Warm Up:

    150m Run
    10 bench jumps
    150m Run
    10 Pass through
    10 squats
    10 knee hug sprawl

    8x plank/push ups (20/10)

    WOD:

    15 mins AMRAP

    10 pull ups
    25m IW
    100 Skips

    5 min rest

    Clean Jerks PB (83)

  • jumppaa Workout

    10 rounds: (slow and steady)
    20 one arm kb swings @16kg (vasurilla)
    10 shoulder press @16kg (vasurilla)
    10 back extensions
    40 flutter kicks (2-count)

    then

    6min suicide running

  • Thrust Workout

    WOD:
    (Each Round Done As Quickly As Possible. Rest Between Rounds)

    -500 Meter Row/20 Thrusters (#95/65)
    -400 Meter Row/15 Thrusters (#115/75)
    -300 Meter Row/10 Thrusters (#135/85)
    -200 Meter Row/ 5 Thrusters (#155/95)
    -100 Meter Row/ 1 Thruster (#185/115)

    Post WOD:
    Three Rounds of:
    -30 Weighted Sit Ups
    -1 Minute Plank

  • Muscle-Up training A Workout

    5 x Ring Rows
    5 x Push-ups

  • Boxing day wod Workout

    4 rnds
    10 kb clean + push press (2x16kg)
    30 du
    20 walking lunge with kb (2x16kg) in rack position
    500m run

  • B. Gymnastics Workout

    E4MOM
    15 cal assault bike moderate pace
    5 BMU

  • Strength: #hardertokill Workout

    Clean:
    5 x 30
    4 x 32,5
    4 x 33,5
    3 x 36
    2 x 38,5
    2 x 40
    1 x 42,5

    Deadlift:
    5 x 60
    4 x 63,5
    4 x 67,5
    3 x 72,5
    2 x 76,5
    2 x 81
    1 x 85

    Back Squat:
    5 x 30
    5 x 32,5
    5 x 35
    5 x 37,5
    5 x 40