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

  • Amanda Workout

    9-7-5:
    -Muscle Up
    -Squat Snatch (135/95)

    I did jumping muscle ups and only 65 lbs. for the squat snatches. I need a lot of work on both of these movements, so I wanted to focus on doing them right with full range of motion rather than a heavy weight or a fast time. Very pleased with how it wound up.

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans (205# max)

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 MeterRun

  • Blake Workout

    “Blake” 4 rounds for time, of:

    100ft overhead walking lunge with 45 lb/35 lb plate
    30 Box Jump 24"/20”
    20 WB 20 lbs/14 lbs
    10 HSPU

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 MeterRun

  • Back squat Strength

    Bs: 4x5

  • Welcome to the Jungle Workout

    3 rounds
    400m run / 500m row
    20 GHD Sit ups
    2 Rope Climbs

    Finished in 17:40
    First time to do rope climbs, with the help of a box on initial climb.

  • Burpees Workout

    Skill:
    Double Unders
    found out i was turning too hard, learning to control. feels a lot better

    Snatch:
    missed 115,
    Was trying the split snatch and thought i could get a higher weight. maybe in a week deadlifts hurt yesterday

    WOD:
    100 Burpees
    10 mins..
    was hoping for 8 mins but that just shows how out of shape i am.

  • Lactic Monday Workout

    30w/30h/30r of the following

    Push Press/ hold overhead (95)
    G. Squat/ wall sit (53)
    Burpees/ Plank hold
    MUSCLE UPS!!!/hollow hold

    Stay on the same station for all rounds before switching stations
    Take one minute break between stations

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 MeterRun

  • Back squat 6 x 2 reps Strength

    2 min välein