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

  • Full Tilt Workout

    For Time:
    -25 HSPU
    -50 T2B
    -800 Meter Run
    -75 Shoulder to Overhead (75,55)
    -150 Double Unders

    3 mats for the HSPU, 450 singles

  • CFW - 6Mar12 Workout

    3 Rounds
    400m Run
    21 KBS 24/16kg
    12 Single Leg DL (6 ea Leg) w/ KB 24/16kg
    21 ABMAT

    Total time: 16:03

    hip issues causing me pain lately... had to slow down on this one :(

  • Squat/G2OH Workout

    50 Squat
    10 G2OH 135#
    40 Squat
    8 G2OH
    30 Squat
    6 G2OH
    20 Squat
    4 G2OH
    10 Squat
    2 G2OH

  • Deadlift/Snatch Workout

    15 minutes to get to a 5RM Deadlift
    315#

    10 Snatch 75#
    5 Snatch 135#
    3 Snatch 165#

  • Open 12.2 Workout

    in 10 minutes:
    Men
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    I got 60 Reps with 2 minutes to go and could not get one rep at 165.

  • Full Tilt Workout

    For Time:
    -25 HSPU
    -50 T2B
    -800 Meter Run
    -75 Shoulder to Overhead (75,55)
    -150 Double Unders - 450 singles

  • Clean 1RM Workout

    Beginning year 1RM

  • Front Sight Workout

    Skill:
    Work progressions to Muscle Up

    10 Rounds for time (30 minute cap)
    2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
    4x Curtis P’s (105#/75#)
    6x Wtd sit ups (45#/35#).

  • 2012OpenWod#2 Workout

    As many reps of snatches in 10 min...

    30 x 45#
    30 x 75#
    30 x 100#
    30 x 120#

  • Front Sight Workout

    Skill:
    Work progressions to Muscle Up

    10 Rounds for time (30 minute cap)
    2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
    4x Curtis P’s (105#/75#)
    6x Wtd sit ups (45#/35#).