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

  • MInga's Sun Ses Workout

    AMRAP's - do as much of the workout as you can in 2mins, rest 2mins, then 4mins, rest 4mins then complete whole workout
    - must start from begining each time

    20 x 30" Box Jumps
    10 x Burpees
    20 x Air Squats
    20 x Diamond Situps
    20 x Pistol Squats
    10 x Stair Runs
    20 x Inverted Burpees
    20 x mtn climbers
    20 x HR Push Ups

  • 3-23-2012 Workout

    CFG 12.5

    7 Minute AMRAP
    Ladder: 3, 6, 9, 12...n+3

    Thruster #100/65
    Chest To Bar Pullup

  • 120325 Olympic Lifting WOD Workout

    Snatches
    3-3-3-3 @85lb
    OHS
    3-3-3 @95lb
    Clean & Jerks
    3-3-3-3 @105lb
    Front Squats
    3-3-3 @125lb
    DeadLifts
    3-3-3 @205lb

  • CFW - Cory's Birthday WOD! Workout

    You have 3 minutes to complete 42 reps of the following exercises. Move to the next exercise on the 3 minute mark. There will be no score today other than the weight you use during the workout. It’s someone’s birthday.
    Row 420 meters
    42 KBS 24/16kg RX+2pood
    42 Push-up RX+Plyo on Slamball
    42 Supine Ring Row
    42 Squat RX+w/ 40lb Sandbag
    42 SLamball 20/15lb RX+ 30lb
    42 ABMAT

    This may be harder than it looks at RX+

    will update later

  • 2012OpenWOD5 Workout

    MEN/ Women

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    100/65 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100/65 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100/65 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100/65 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100/65 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100/65 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100/65 pound Thruster, 21 reps
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • 12.5 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    45kg Thruster, 3 reps
    3 Chest to bar Pull-ups
    45kg Thruster, 6 reps
    6 Chest to bar Pull-ups
    45kg Thruster, 9 reps
    9 Chest to bar Pull-ups
    45kg Thruster, 12 reps
    12 Chest to bar Pull-ups
    45kg Thruster, 15 reps
    15 Chest to bar Pull-ups
    45kg Thruster, 18 reps
    18 Chest to bar Pull-ups
    45kg Thruster, 21 reps
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • 5/3/1 17.04.2012 Workout

    11:30am
    Split Jerk
    5x 65# 5x 75# 5x85#
    Shoulder Press
    5x 50# 5x 65# 13x 75#

  • WOD 260115 "HEAVY" Strength

    Push Jerk
    3.3.3.3.3

  • Thrusters Workout

    Thruster 50% of BW, Max reps , rest 1min
    3Rounds

  • Monday Morning Sweat Workout

    Love Monday mornings

    Warm up
    100mtrs
    10 pullups
    100mtrs
    10 pushups
    100mtrs
    10 butterfly situps
    100mtrs
    10 air squat
    100mtrs
    10 front squat (just with bar)
    100mtrs
    10 over head squat (with bar)

    not necessarily in that order.

    5 reps x 3 sets front squat - 40kg,50kg,70kg

    12 min AMRAP
    30 Double Under or 90 single - haven't mastered Double Under yet
    15 ground to overhead (clean and jerk or snatch) @ 35kg

    finisher
    400mtrs
    AMRAP TTB
    3 minutes
    I got 10 TTB