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

  • Team WOD Workout

    3 x
    500 m roning
    50 kb swing
    40 situps
    30 ring pullup
    20 ring k2a
    10 bar jump squats

    1x
    400 m løb
    50 goblet squats
    40 kb dødløft
    30 tram jumps
    20 bar pull ups
    10 jump squats

  • Lactic acid.. Workout

    4 x 5 HSPU and Ring Dips

    30sec work / 30sec hold / 30 sec rest
    65lbs push press /handstand hold except last round did OH hold.
    Air squat / hold on bottom (only did two rounds, baby started crying...)
    Barbell rows / hold on top
    135lbs Deadlift / lockout

  • Jorge Workout

    Warm up

    Mini wod 4min Amrap of
    Squats
    Push ups
    Hollow rocks

    Planks then Burgener warm up

    Clean Practice

    "Jorge"

    For Time

    GHD Sit ups x 30
    Squat cleans x 15 @ 70/40
    GHD Sit ups x 24
    Squat cleans x 12
    GHD Sit ups x 18
    Squat cleans x 9
    GHD Sit ups x 12
    Squat cleans x 6
    GHD Sit ups x 6
    Squat cleans x 3

  • Open 13.5 Workout

    Warm up

    Mini Wod 4min amrap

    Air Squats x 20
    Push ups x 15
    Hollow rocks x 10

    Then mobilize

    Practice kipping pull ups

    Open workout "13.5" 4min Amrap
    Thrusters x 15 @ 40/30kgs
    Chest to Bar pull ups x 15

  • Running snatch Workout

    Warm-up: snatch progressions

    WOD

    3 Rounds for time of:

    Run 800m

    75/55 pound Power snatch, 25 reps

    After bash: Barbell ab roll outs 3 X max reps

  • 50 Doubles 10 Push jerks Workout

    Strength

    3×10 Weighted Lunges @ 40% +5rm back squat

    Wod

    5 Rounds

    50 Double Unders

    10 Push Jerks 155/105

    73 pound push jerk
    63 pound weighted lunge

  • Team: Carolyn and Me Workout

    Warm Up
    Cone Drills and Lunge Tag

    Wod
    Teams of two

    15 minute amrap relay of

    Farmers Walk, 100ft

    Sprint, 100ft

    5 Burpees

    23 rounds - 12 carolyn and 11 dany

  • Muscle up training & sandbag Workout

    Gymnastics

    15-20 Minutes Muscle Up Transition Practice

    Every minute on the minute

    7 Minutes

    3 Muscle Up Transitions (keep quality good)

    Wod

    5 Rounds 1 Min On, 1 Min Off
    Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves) - I did 2 sleeves

    90 reps

  • 50 Renegade Manmakers for time Workout

    I was sick this day, so it may have affected time/weight.

  • Kelly Workout

    A- WU- 3 min jump rope + 10 burpees + 2 RNFT of: 30 Seconds each- Bear Crawl Forward/Back/Crab Walk Forward/Back

    B-
    "Kelly"
    5 RFT of:
    400M Run
    30 Box Jumps(24/20″)
    30 WallBall (20/14)
    40 Minute Cap

    Mods:
    Box jumps - 10" + 2 45# plates
    Wall ball - 12#

    Time:
    36:48 (might have been 36:38... don't remember. Total tracking fail - reasons why I need a WOD notebook)

    Absolutely wrecked after the workout, but wall balls are getting considerably better - linked 11 at a time at my max. Started mixing in step ups/downs for box jumps towards the end (also may have done 20 reps in the 4th round instead of 30, because I lost count). Hopefully next time I do Kelly I can do it Rx'ed. Brutal wind and light/moderate rain during the run... fun times! Feelin gooood right now.