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

  • 09.13.2013 Workout

    Skill: 20 Turkish Getups with light weight. 15#

    Strength: 3 x 8-10 Reverse lunge. 65#, 85#, 95#. 10 reps.

    12 min AMRAP
    2,4,6... ladder
    Man-maker (35/25)
    Full Gasser

    10 + 1 man-maker. 20#

  • Home - warm up; lunge, double under, squat, Mtn clmbrs Workout

    Baseline: Pre-SOP and box breathing, then ROM drills.

    Work Capacity: Complete 4 rounds for time of:
    10x sb lunge (each side) (70#)
    20x double under
    30x squats
    40x mountain climbers
    Time:

  • Jerk-Burpee-Deadlift Workout

    AMRAP in 9 min:
    3 Jerks (95)
    6 burpees
    12 deadlifts (95)

  • cleans Workout

    Power Clean 1-1-1 : 103lbs
    Squat Clean 1-1-1 : 103lbs
    Front Squat 1-1-1 : 123lbs

  • Week 11 Day 3 Workout

    13 power cleans @ 185lbs
    13 DU's
    13 wall balls
    13 DU's
    13 HSPU
    13 DU's
    13 Push Press @ 115lbs
    13 DU's
    13 front squats @ 115lbs
    13 DU's
    13 box jumps

  • Miles x2 Workout

    Run a mile as fast as you can. Rest 10 min. Repeat.

    1. 6:37
    2. 6:54

  • BRUTAL MASTER Workout

    Split into teams of 4 (2 male/2 female if possible)
    * only 2 working at a time

    1. Team run to lantern and back

    2. 20 kb clean and press each arm per person (70/53)

    After each person on the team has completed 20 X clean and press;

    The team grabs 1 pair of 35s and 1 pair of 53s and;
    3. Farmers carry to legion and back - switch off as many times as necessary, up to the team to decide the best strategy to get down and back as fast as possible.

    1. Return to compound and knock out 30 pullups per person

    2. Then, Buddy Carry to Stop light and back. Two people must be carried at all times.

    3. Return to compound and 40 wall balls per person

    4. Finish up with 50 steps up (per leg per person) on low box

  • Malibu Workout

    AMRAP 8: 1 Deadlift (135/95) 2 Hang Power Cleans (135/95) 3 Jerks (135/95)

  • Track (Running, Strides) Workout

    PM
    Track & Field
    30 minutes of Running (Warm-up)
    4x80m Strides
    Static Stretching (Cooldown)

  • gym WOD Workout

    5 pull-up strict
    10 pike push-ups
    5 each side renegade rows started with 35# DBs worked down to 25#
    10 KTS
    5 Hindu Push-ups
    10 Body Saw

    AMRAP 22 Minutes (I went to 24 to finish the round)
    farmer's carry cool down with KBs and Plates (25#)