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

  • Nasty Girls Workout

    Pre WOD:
    Choose 1 - back, front or OH squat. 5x5
    *choose the one that needs the most technique work.

    Back squat (135, 155, 175, 195, 215)

    WOD:
    3 RFT
    50 air squats
    7 muscle ups (7 CTB, 7 ring dips) (1/2 kipping, 1/2 jumping CTB)
    10 hang clean (135/95)

  • Friday Workout

    For friday

    6 x 3 of:
    Push Press
    165-185-195-205-215-225 (PR)
    -then-

    Complete as many rounds as possible in 20 minutes of:
    5 Chest to bar Pull-ups
    10 Wall ball shots, 20 pound ball
    15 Kettlebell swings, 1.5 pood

    11 rds + 5 reps

    -then-

    3a) 3 x 10 reverse hypers
    3b) 3 x 15 GHD Situps

  • Lung Burner Workout

    • 50 Situps
    • Delts @ 10 x 5 x 2
    • 5 rounds for time: -Deadlift(175) x 5 -Clean/Jerk(95) x 5 -Burpees x 5 -Strict Pullup x 5 Got it in 16:48 *50 situps *50 hammer curl(45) *50 side-abs

  • Clash Workout

    5x5 Push Press
    (#65, 75, 85, 95, 105 - failed 2x on last rep of #105)

    For time
    25-20-15-10-5
    -KB Swing (#53/35) #35
    -HR Push Up
    -Sit Up

  • Bells and Rows Workout

    After the normal dynamic and group warmups:

    Strength
    Hang squat cleans
    3-3-3-3-3 65, 85, 105, 125, 145 lbs

    Wod
    4 rounds for splits. Of 3:10, 3:18, 3:38, 3:29
    20 kb swings (2,1.5)
    Row 500 meters

    ~ 3 min rest between sets

    I used a 1.5 pood (55 lb) kettlebell. The 2 pood is beyond me and even the 1.5 pood starts to whip me around when I get tired.

  • DL/Dips/BJ x5 Workout

    5 Rounds

    5 DL @ 80% of 1 RM

    10 Ring Dips

    15 Box Jumps – 20′

    rest 2:00

    (Use avg split time between all 5 rounds)

  • 1 RM Strict Shoulder Press Workout

    145 went up fine

    failed at 151, should have tried 145

  • Db Snatch/WB/PU 21-15-9 Workout

    21-15-9

    Db Snatch

    Wall Balls

    Pullups

  • Helen Workout

    3 Rounds

    Run 400 meters
    1 1/2 Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • Karabel Workout

    This was my first attempt at Karabel. Mind you I was a bit under the weather, so I went lighter on the weight than I should have.

    Strength
    100 frog legs (this was more warmup for Karabel than strength).

    Karabel
    10 rounds of
    3 snatch (135,95) I used 75 lbs
    15 wall ball (20,14) I used a 10 lb ball

    I finished in about 17:39 (I don't recall the exact time, but that sounds pretty close). My hip flexors were toast after this workout. I couldn't walk fully upright for about 2 days even though I was stretching every couple hours.