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

  • Pull-ups, wallballs Workout

    100 pull-ups (mod: 10 purple/10 rings...)
    100 wallballs 20/14

    For time

    17:39

  • 3 Mile Run Workout

    Run 3 miles

  • Shoulders Workout

    Fresh.
    Stretch
    -hips
    -shoulder
    -thoracic spine

    20 pushup 10 pull-up warmup

    hang clean
    125
    135
    155
    185
    ...
    ...

    Military dumbbell press
    4/5 sets (heavy!)

    side raises/arnold press superset

    front raises/ rear raises

    shrugsx5/6 SS shoulder pushups

    brucelee arms/sizeways pullup things...

  • pullups, pushups, abmats, squats Workout

    “Tabata Something Else”

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Score is total reps.
    66+44+77+109=296

  • OPT Workout

    A. Tabata DU
    B. For Time:
    40 TTB
    40 S2OH, 155lb
    40 Cal row
    C. Gaunlet - Every 90 sec- Clean + HC + FS (start @ 185lb, increase 10lb)
    D. Tabata Hollow Rock Hold

    A. 200
    B. 8:03
    C. 255
    D completed

  • Fran Workout

    21-15-9

    Thrusters @ 95
    Pull Ups

  • Running Workout

    Running
    Some jogging and skipping (on grass) + Dynamic Stretching
    Low Back Rehab Exercises & Glute Activation Work & Band Shoulder Work
    2x20m Sprinting Drills on Grass (high knees, straight-leg bounds, B-skip, running B-skip, walking skips, jumping skips)
    4x190m Runs with a turnaround (2 mins of walking as rest, all done at 34s-35s)
    Half-Tabata Hollow Rocks
    Some Handstands
    Some jogging and skipping + Static Stretching

  • 5-1-14 Wendler (Back Sq & Dead Lifts) & DUBs Workout

    Wendler:

    Back Squats - 3x320, 3x340, 2x360 (didn't want to chance the 3rd w no spot)
    Deadlifts - 3x380, 3x405, 0x430 (didn't attempt...back too sore)

    DUBs - 6x30 = 180reps

    Row - 500m - 3:39

  • May 1st Chipper Workout

    Warm Up:
    - Dumpster Run
    - Leg Swing (Front, Side)
    - 20 Mountain Climber
    - 10 Push Ups
    - Hip Raises (10 double, single leg both sides)

    Strength / Skill:
    3x3 Clean

    WOD - For Time:
    - 1K Row
    - 50 Wall Balls (20,14)
    - 40 Burpees
    - 30 T2B
    - 20 Hang Clean (135,95)

  • Peterson - Sealfit Workout

    TUESDAY, APRIL 29

    Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 30-20-10 reps of wall ball (16#), push ups, sit ups.
    time: 09:42

    Strength: Strict press: Warm up then
    3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
    65#, 85#, 95#, 105#, 115# (2,1)

    Stamina: 2 rounds, not timed: Max rep x DB bench press (60#), 6-8x schwarz press (25#), 10x (each leg) d-bell lunge (25#).