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

  • Werk Workout

    [ 4 Rounds for Time ]
    3 Hand Power Cleans(255)
    9 Box Jumps 24"
    12 Toes To Bar
    100 Foot Run
    3 Hang Cleans ( 255)
    2 mins rest

  • August 18th WOD Workout

    75 pull-Ups
    75 ring dips

    (did this after finishing the 25 muscle ups. Ring dips were brutal!!)

  • double under wall ball hang clean Workout

    5 rounds for time
    30 double unders
    20 wall ball
    10 hang cleans 75

  • Super Squats Cycle 4 Workout

    1 round of 20 with three breathes in between reps.

  • 15 Minute Tabata Row with Target Splits Workout

    0:30 work/0:30 rest

    First 5 min - shoot for sub 1:35/500m split
    Next 9 - 1:40/500m split
    Final min - empty tank

    Total meters = 2365
    Avg split = 1:35/500m
    S/min = 34

    Hit all goals

  • CF Regionals WOD 6 (Inspired) Workout

    7 Dead Lift 225lbs
    7 Chest To Bar Pull-Ups
    3 Rounds

    21 Wall Balls (12 ft)
    21 Toes To Bar
    3 Rounds

    Run 250m
    28 Burpee Box Jumps
    Run 250m

    7 Chest To Bar Pull-Up

  • Coe Workout

    10 Rounds of:

    10 Thrusters 95/75
    10 Ring Pushups

  • ''Bench Press 5-5-5+ & Portion Control'' Workout

    Warm-up Drills
    Run 800m
    6-8:00 AMRAP of
    4 x Turkish Get-ups (Alt.L/R)
    -Shoulder Mobility
    -Groiners
    -ITB Stretch
    -Calf/Soleus Stretch

    ''Bench Press 5-5-5+'' (05.18.2012)
    Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    5 x 40% (warm-up)
    5 x 50% (warm-up)
    3 x 60% (warm-up)
    5 x 65%
    5 x 75%
    5+ x 85% achieved 10x reps

    ''Portion Control'' (05.18.2012)
    Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
    20 x Ground-2-Overhead (35lbs)
    20 x Thrusters (45lbs)

    1:48/2:02/1:59/2:01/2:00

  • Random WOD 5.20.12 Workout

    Warm-Up

    3 Rounds:
    -24 Butt Kicks
    -18 Jump Lunges
    -12 Push-ups
    -06 Tuck Jumps

    WOD

    Every minute on the minute for 10 minutes:
    -5 Cleans (Odd minutes are power cleans...Even minutes are hang cleans) @ 135#
    -10 Situps

    Post-WOD

    3RFT:
    -20 Double Unders + 10 single unders for every failed rep
    -200m run
    (1 burpee for every 4 seconds over 8:00)

  • PURE WOD 5.17.12 Workout

    Group Warm-up

    WOD

    15 Minute AMRAP
    -5 Up-Downs
    -10 Jumping Pullups
    -5 Tuck Jumps

    (Every 3 minutes, stop and complete 2 Bear Complexes)