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

  • mining Workout

    spent 4 hours moving ridiculously heavy copper stock. I'm counting it as a workout.

  • 100812 Workout

    ■Hang snatch (above knee) - 70% x 3 x 4 @ 75#, 75#, 85#, 85#

    ■Push Jerk - 78% x 3 x 3, @ 115 #
    81% x 3 x 2 @ 125#

    ■Back squat - 86% x 4 x 5 @ 155#, 155#,155#, 175#, 185#

    ■Weighted sit-up - 3 x 10/sit-up to stand - 3 x 10

    (% 1RM, reps, sets)

  • Mainsite WOD 10/6/12 Workout

    100 burpee pullups

    Done in the school weight room with the bar at fingertip height, wasn't feeling the best

  • 3.14 mile run Workout

    Outdoor

  • Chipper Workout

    80ft lunge
    40 pushups
    40 double unders
    20 knees to elbow
    10 towel pullups
    40 18inch box jumps
    40 ohs 45lbs
    10 tuck pullups
    40 sit ups

  • ACCG Workout

    Snatch
    75 - 80 - x83

    Clean & Jerk
    x100 - 100 - x110

  • Rest Day Workout

    24 hours of nothing

  • 300 + a mile Workout

    "300"
    25 Pull Up
    50 Deadlift 135#
    50 Push-up
    50 Box Jump
    50 1 Arm KB Clean and Press #35
    50 Floor Wipers #135
    25 Pull-up

    • run 1mi on the clock.

    Got the "300" in 21:06, 2s off PR

  • 1/2 Jake Workout

    5x2 heavy push press + 1 split jerk

    Jake
    10min AMRAP (normal Jake is 20min)
    10 push press (115/75#)
    10 KB swing (53/35#)
    10 box jumps (24/20") Did 24"

  • Cool Workout

    Pre-Wod
    5 Minute Jump Rope
    10 Minute Pull Up
    5 Sets AMRAP Strict C2B -1 minute rest between sets
    mod: 1 minute on/1 minute off max reps negatives
    7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1)