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

  • fight gone bad Workout

    3 rds @ 1 min each round...rest 1 min between sets

    Wall balls 20#
    Sumos 75#
    box jump 20"
    Push press 75#
    Row for calories

  • Fast and Furious Workout

    Warm Up:
    2x
    5 Ring Dips
    10 Ring Rows
    10 Squats
    15 Sit Ups

    Mobility:
    PNF Hamstrings
    Hip Flexor on Wall
    Shoulders on Bands

    Max Effort:
    Dead Lift
    10x 1 with Thick Black Bands @ 70% of 1RM [245 lb.]

    MetCon:
    4x
    Run 200 meters
    3 Hang Power Snatch @ 115 lb.

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#) - mixed some 20, some 10, some in between
    3 HSPU
    1 power clean (225/155#) - 95#
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, 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.

  • 9-4-2012 Workout

    5 Rounds for time:

    400M Run
    20 Pull ups
    20 Sit ups

    30 Minute time cap

  • Bench/Muscle Ups + Sled sprints Workout

    Row 1000m
    - 3:25

    Then,

    6 sets of 2 of the following:

    1) Bench
    225-245-265-275-285-300
    - 305 x 1
    - 315 x 1 (PR)

    2) Muscle ups (without false grip)

    3) TGU (44 and 53)

    Conditioning:

    5 down and back sled sprints with sled + 90lb (switched off with B after each sprint)

  • 100 Thrusters for time Workout

    100 Thrusters for time

    Scaled to 75lbs

    16:03

    Ouch.

  • Power Cleans and Double Unders Workout

    Skill: Clean technique – 15mins

    Then,

    2 Power cleans(as heavy as possible)

    10 Double unders

    Every minute, on the minute for 15 minutes

    Afterbash: As group, soft tissue work- Shoulder rehab/pre-hab.

    Started with 75# for 5 rounds. Had to drop to 70# and didn't squat for every round.

  • Big 21 Workout

    Add 5 lbs to Wed. starting weight.

    carry 135 on back up and down street with hill

    6 min airdyne - 20s on @ level 10/11, 40s off

  • Misc. Workout

    6x3 back squat @ 275

    5x5 bench press @ 225

    40 reps strict pullup in any way: 12, 10, 8, 6, 4

    40 reps of dips: 4x10

  • WOD Workout

    3 RFT:
    15 Push Press (65#)
    15 Knees to Elbows (on rings)
    400 Meter Run