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

  • 30 Something Workout

    Pre-WOD
    5X2 Bench Press

    75, 80, 85, 90, 95

    For Time
    500 Meter Row
    30 Burpee
    (Rest 2 Minutes)
    400 Meter Run (did 200 singles)
    30 Wall Ball
    (Rest 2 Minutes)
    100 II Unders (did 200 singles)
    30 KB Swings (70/53) used #35 (after WOD I did 5 - #53 KBs :) )

  • Endurance Class Workout

    20 minute AMRAP
    Buy in: 50/35 cal row
    Then AMRAP for remaining time
    50’ single arm OH kb walk(switch arms at 25’) GO HEAVY
    40 DU (2:1 singles)
    30 Box step overs 24/20”
    20 Pull ups
    10 wall walks

    Score is total rounds+reps
    25’= 1 rep, 50’=2

  • 1x5 Deadlift Strength

    Deadlift 1x5 @80-85%

  • Long gone Workout

    5 rounds:
    1 minute wallballs
    1 minute dumbbell snatches (16)
    1 minute shuttle sprints
    1 minute rest

  • Clean Strength

    8 Sets:
    135lbs (85%) x 1.1.1 (rest 10 seconds between singles)
    2 minute rest between sets

  • 21-15-9 Workout

    wall ball & chest to bar pull ups

  • Burpees and row Workout

    Amrap 20'
    100 lareral burpees
    For the remaining time do ad many km row as possible.

  • 12/6/12 - Thursday Workout

    10 Min AMRAP

    5 Front Squat - 80#
    7 HSPU
    9 Deadlifts - 80#

    6 Rounds + 3 Front Squats

    Warm up: Lift Hang Power Clean 3 RM - 120#

  • Jacked gymnastics seminar Workout

    Day 2

    Morning: 75 min
    A. Butterfly pull up progressions
    B. Bar muscle up progressions

    Afternoon: 75 min
    A. Warm up & foundational development - 3 rounds:
    - 20 LYTP
    - 5 TGU/arm
    - 10 + 10 weighted shoulder dislocates
    - 10 jefferson curl
    - 45 s. ring support hold

    B. Strict HSPU lactate/local interference
    - 2 x (30 s. max strict HSPU on box, 60 s. press w/stick)
    - 4 x (30 s. max push ups, 60 s. french press w/stick)

    C. Core conditioning, 2 rounds:
    - Planche sequence x 60 sec
    - Hollow rock x 20
    - Superman x 20
    - 20 pike compressions
    - 40 supine heel touches

    D. Mobility tests

  • 11/29/12 Thursday Workout

    3 Rounds

    20 Ball Slams 15#
    20 Pull Ups (Red Band)
    20 Thrusters 50#

    15:11

    Warm Up - Lift Thrusters 3RM - 90# PR