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

  • Deadlift, Box Jump, Press, Pull-up, Row Workout

    3 minute AMRAP
    3 Deadlift - #115
    3 Box Jumps
    =5+2Boxes

    1 minute rest

    3 minute AMRAP
    Double Unders
    =Didn't Track Score - Bad Though

    1 minute rest

    3 minute AMRAP
    Strict press - 115#
    Pull-ups

    =6 rounds

    6 - 25m sprints with XPO Sled

  • Friday WOD Workout

    Warm up:800 Meter Run
    10 reps CFPU,CFSU Burpees,Squats

    THRUSTERS: Started off w/ 65 lbs w/ is goal lb. Wouldn't take long to realize it was too heavy & form was suffering so brought it to 55lbs. 5 sets-12 reps total 58. Not the 65 I wanted but better than the 45 2 weeks ago. Need more hip drive for 65lbs

    BOX JUMPS Defining moment as I couldn't even lunge on the smaller one a month ago due to sharp achilles pain. Used the smallest box they had as I still suck at Box Jumps and can't get the form right so can't graduate to taller box. While form is better than when I first started it's still not right. Trainer says it's due to me not squatting at bottom of box and driving hips up (Hip drive again!) 5 sets total 125 jumps

    Final exercise were ball slams It would be here that I'd finally get proper hip drive & get 60 ball slams @ 15lb medicine ball Now to carry that onto other moves please!

  • 3 x 5rm bench press 5 RM Strength

    3 x 5rm bench press 5 RM

  • 6-9-12 Sprint Intervals Workout

    Sprint Intervals:

    100yds x 10 (on grass - field soft) - all reps done between 12.5 and 13.5 seconds
    60m x 2 (on track) - 7.72, 7.66 (groin started to hurt on rep three, so stopped)

  • 31 Heroes Workout

    31 minute AMRAP

    Partner WOD:
    400 m weighted run (#45. #32)

    8 thrusters (#155/105)
    6 rope climbs
    11 box jumps 30"/24

  • Amanda Workout

    9-7-5
    Muscle-up
    Squat Snatch

    Modifications: Obviously, I can't do a muscle up, so instead we did 2 to 1 pull-ups (chest to bar if possible) and clapping or hand release push-ups (the 5:30 class was running a little late so we didn't have time to all try to do ring dips/adjust the rings and such). For my pull-ups I did some kipping and some jumping...the second round I did all 14 kipping...the third round I started tearing so I finished up w/ jumping. I did hand release push-ups (on my toes) and used 35# for the squat snatch. I think I did okay...I'm just slow. I would like to go up in weight next time we do the squat snatch...I think I could have done a little more.

  • Open WOD 12.4 Workout

    AMRAP 12 min
    -150 Wallballs
    -90 double unders
    -30 muscle ups

  • Open WOD 12.4 Workout

    AMRAP in 12min:
    150 Wallballs #20
    90 DU
    30 MU

    Ehh... shoulders still bothering me..

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • 120317 WOD Leg Growth And Strength Workout

    Warm-Up:
    Hip-Extension 15x3

    Workout:
    BackSquats 3sets 10reps@95, 5reps@115, 2reps@135
    FrontSquats 3sets 10reps@75, 5reps@95, 2reps@115