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

  • Thruster/Muscle up Couplet Workout

    Skill
    MUs + DUs + HS holds
    Gotta work on muscle ups.

    Strength
    3x5 Shoulder Press 50kg (3mins rest)
    12-9-6 40kg (1min rest)

    WOD
    9-6-3 reps for time of:
    Thrusters (50kg)
    Muscle ups
    I did a lot of failed reps in the muscle ups due to lack of coordination because of fatigue.
    I will start incorporating muscle ups once every week into my WODs!

  • Cool Workout

    Pre-Wod
    5 Minute Jump Rope
    10 Minute Pull Up - max was 5 strict pull ups each time
    5 Sets AMRAP Strict C2B -1 minute rest between sets
    mod: 1 minute on/1 minute off max reps negatives
    7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) (135, 185, 205, 225, 225, 245, 245)

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1)

  • 4x6 rounds 30sec Workout

    4 Rounds
    AMRAP 30sec
    Rest 30sec

    A. Med Ball Cleans
    A. Hand release Push Ups
    B. KB Thrusters 12kg
    B. Toes 2 Bar
    C. Burpee Box jump
    C. Sandbag Clean

  • Outlaw 121009 Workout

    BB Gymnastics

    1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
    +195-210-215-235-250-210

    2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
    +165
    2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.
    +115

    Strength

    High Bar Back Squat:

    Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
    *Rest 2:00
    Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
    *Rest 3:00
    Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
    + 225-235-250 (based on 315)
    Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

    Conditioning

    3 rounds for time of:

    Row 500m
    75 Double-Unders

    +09:20

  • Nate Workout

    Complete as many rounds in twenty minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings

    2x PU/dip
    40# db press
    70# db swing
    2 PU + 2 dip + 2 PU

  • 1/2 Jake Workout

    5x2 heavy push press + 1 split jerk

    Jake
    10min AMRAP (normal Jake is 20min)
    10 push press 75
    10 KB swing (53#)
    10 box jumps (20"

  • Squat clean & box jumps Workout

    Pack
    Three rounds for time of:
    65 pound Squat clean, 10 reps
    20 Box jump, 20” box

  • 10/10/12 Workout

    10 X 2 DEADLIFT 3RM

    15 MIN EMOM

    3 BACK SQUAT

  • Ralph 2 Workout

    10 power cleans (75#)
    10 burpees

    5 RFT

  • Ralph 2 Workout

    10 power cleans (75#)
    10 burpees

    5 RFT