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

  • Moviemiento Nuevo Workout

    3 rondas de:

  • EMOM 30 Workout

    EMOM for 30 min:

    1) 18 cal bike erg
    2) 6 d-ball cleans
    3) rest

    Q7VA

  • por tiempo y honor: Fiestas Patrias Workout

    2 rondas por tiempo y honor de:

    • 400 mts
    • 18 flexiones de brazos
    • 19 saltos en paralelas
    • 19 clean & jerk con Mancuerna Alternado (14 kilos)

  • Friday Fun Workout

    KB strict press
    5 4 3 2 1

    10 minute AMRAP
    5 OHS (115/85)
    10 box jumps
    15 k2e

    5 + 20

    PR- 70 pound kettle bell

  • 2-10-12 The "20"s & Squats Workout

    WOD: 20-20-20

    3 rounds of 20 front squats (115lbs), 20 24" Box Jumps, and 20 RIng push ups

    Time: 12:15

    Back Squat Progression: 1x5x135, 1x5x205, 1x5x245, 1x5x265, 1x3x295, 1x3x305, 1x3x325, 1x3x345, 1x3x355, 1x3x375, 1x3x400

    Note: Did much better with squats today than expected. Hadn't done back squats in over a month due to a groin pull. Everything held up surprisingly well. Could have definitely gone up in weight, but didnt want to chance it

  • AMRAP This! Workout

    2 Rounds of AMRAP 6 min (2 minute rest between)

    6 Hang Power Snatch 75/115
    12 Sit Up
    18 Air Squat

    I hate snatching. haha! This one hurt my shoulder a bit. It's hard when you're coming off a shoulder injury, but I really want to push myself - not to the point of re-injuring of course!

    Both times I managed to get 4 full rounds.

    Does anyone have a trick to not tear up the section between your thumb and finger when doing hang stuff?

    WOD was followed with 3-3-3 of back squat. I got up to 185# - legs are fried!

  • Elizabeth Workout

    5-5-3-3-1-1 Deadlift hit 315, New PR! and that felt good, probably could have added another 5-10 #s on to it.

    21-15-9

    Power clean 135

    Ring dips

    Cleans were fast, dips took me forever - cloned this from panda and could not have said it better, but was happy to get the RX

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. YouI will only given 1 chance to redo a missed rep. 135 pound thruster FINISHER: 20/10 x 6 nonstop of: Air squat (bottom hold) Flutter kick (feet hold) Mountain Climber (plank hold)

  • Run Workout

    4x600m ( rest 75s btw sets)
    Rest 3min
    4x400m ( rest 60s btw sets)
    Rest 3min
    4x300m ( rest 45s btw sets)
    Rest 3min
    4x200m ( rest 30s btw sets)

    On each distance go its own moderate hard pace, dont crash!

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)