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

  • Bench Press & Power Cleans Workout

    Bench Press
    5x 170lbs
    5x 200lbs
    5+3x 225lbs

    Power Cleans
    5x 135lbs
    5x 155lbs
    5+0x 175lbs

  • 1/2/13 Georgia! Workout

    Barbell Skills:

    12 Minute on every minute hold 3 second front squat at 70% max (#105), plus 2 reps

    WOD: AMRAP

    25 double unders
    2 rope climbs
    5 power cleans

    120 1st round, #115 2nd round - 3 reps

    1+ 25 DU + 2 RC + 3 PC

  • Push and Pull Goodness Workout

    Skill: skin the cat/pull-ups/HSPU
    5x5
    *Perform the exercises strict and focus on perfect form

    Wod: 4 minute AMRAP
    7 front squats 135/95
    5 HSPU (3 wall walks) Need to work on handstand pushupa! used a plate

    Rest 2 minutes

    4 minute AMRAP
    5 pull-ups
    20 double unders ( sub bar jump overs)

  • half chapel/half pft Workout

    chapel habu trail to the pft half way point, then pft road back

  • Manion" Workout

    7 Rounds For Time:

    Run 400 Meters
    29 Back Squats 135 lbs

  • 12 Days of Christmas Workout

    For Time:
    1 200-Meter Run or Row
    2 Chest To Bar Pull-Ups
    3 30 Jump Rope Singles
    4 Slam Balls 30/20
    5 Box Jumps 24/20
    6 Lunges w/ Weight 25/10
    7 Push-Ups
    8 Wall Ball Shots 20/16
    9 Knees To Elbows
    10 Burpees
    11 Med Ball Cleans 20/16
    12 Ab Mat Sit-Ups
    * Order is same as the song

  • Swing/Jump/Squat/Sit Workout

    20 Minute AMRAP:

    10 Kettlbell Swings 53/35
    30 Jump Rope Singles
    30 Air Squats
    20 GHD Sit Ups

    --6 rounds, 10 kettlebells

  • Push/Climb/Press Workout

    50-40-30-20-10

    Push-Ups
    Mountain Climbers (single count)
    Shoulder Press 45/33

  • Climb/Shot/Clean/Dub Workout

    SKILL WORK:
    • 1 Rep Max Thruster (10 Min).....165 lbs

    CONDITIONING WOD:
    6 Rounds for Time:
    • 1 Rope Ascent (or 9 Pull-Ups = NOT Rx) *
    • 10 Wall Ball Shots (20/16)
    • 15 Med Ball Cleans (20/16)
    • 20 Double-Unders

  • Helen Workout

    3 rounds of:
    run 400 meters, 21 KB swings (1.5 pood) or 55 lb dumbell, and 12 pullups
    M/ 38/ 135 lbs/ 5'-6"
    As Rx (I used 55 lb dumbell)
    9:40 - it's possible I did this in 9:10, but I'm not positive if I started on the 1:30 or the 1;00 so I'm counting it as 9:40 in case.
    All unbroken and I went 11 mph on the treadmill
    I took about 10 - 15 minutes rest and stretched and then decided to do a 5 minute version of the 12.1 Open WOD and did 5 min. AMRAP of Burpees with a jump to a target 6" above my reach. (I think I got 90 reps)

    took a steam and stretched out and then went home to do some installations of art on the walls... I was able to take a 1 hr. nap... SOOO GREAT.