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

  • OPT Workout

    A. Bench Press
    10-6-4-2-2-2-1-1
    +
    10' AMRAP
    60 Burpees
    30 OHS, 95lb
    10 MU

    A. 185-205-215-225-235-245-255-265
    +
    131 reps

  • OPT Workout

    A. Power Clean 1-1-1-1-1; rest 3'
    +
    12' AMRAP
    10 PC, 135lb
    10 Box Jumps
    10 Wall balls

    A. 225-245-255-265-275
    +
    5+10

  • Backsquat & Dirty Annie Workout

    Backsquat
    15-5-12-3
    225,275,225,295

    "Dirty" Annie
    50-40-30-20-10
    Double Unders
    Situps
    *after each round, 5 front squat w/ 165#

    13:30

  • JLK Workout

    "JLK"
    6 Rounds for time

    10 Jerks (155#/95#)
    28 Lunges
    7 Knees to elbow
    600 M Run

    30-minute time cap... I used 115# for the jerks... only finished 4 rounds + 10 lunges... kept moving the ENTIRE time. Could have run a little faster, but that was about the very best I could do. I got consistent K2E's today - not 1 K2E and a swing, another K2E and a swing, etc. That was awesome!

  • Lunges, Squats, Burpees, T2B, Wall Climbs Workout

    Lunges, Squats, Burpees, T2B, Wall Climbs

  • Chili-Dip Workout

    20 Minute AMRAP:
    - 6 Dead Lifts (#225/135) RX
    - 8 Ring Dips (Thin Band)
    - 10 Toes to Bar (20 T2B then went GHD)
    - 400 Meter Run

    Post:
    -3 Attempts @ Max distance Waking on Hands
    or Skill- Handstand Holds

  • Birthday WOD 2-15 Workout

    Skill:
    Work up to heavy Squat Snatch (80#)

    WOD: For Time
    26 Bear Complex (75#)
    Every 2 minutes 15 Double Unders

  • 12 AMRAP Workout

    Strength:
    A. High Hang Snatch x2x2sets move fast under the bar into full squat. Add weight after you have control in the squat.

    B.Hang Squat Snatch below the knee. 2x2 @ 60% of 1RM

    c. Snatch from the floor.2x2 @ 60% of 1RM

    Hight hang Snatch x1 + HS below the knee x1+ Snatch from the floor x1. EMOTM 6 min (must catch in the squat) stay at 60%

    12min AMRAP
    10 Deadlifts 135/95
    20 Air Squats
    30 Double Unders

  • 02.17.2014 Workout

    WOD
    20 Thruster (95/65)
    20 Power clean
    20 S2O
    20 OHS
    20 Front squat
    5 burpees EMOM

    RX. 10:58. Could've gone under 10min if I hadn't stopped early every min before the burpees. Only had 9 front squats left - 1 more rep every min would've put it under 10.

  • WOD Workout

    2 rounds:

    100m
    40 squats
    100m
    30 sit-up
    100m
    20 wallball
    100m
    10 box step up

    All exercises performed holding a 20 lbs wallball.