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

  • Lactate Stacker Workout

    Skill
    EMOM for 5 minutes: 2 Strict Weighted Handstand Pushups 10kg at Shoulder Width
    (Descent slowly then pause on the bottom position for one second before pressing upwards)

    Endurance
    "Lactate Stacker"
    8 rounds of:
    40 seconds of sprinting (at 400m race pace)
    20 seconds of walking

    Covered about 1900m. It was still awful but my legs felt much better in terms of muscular endurance this time.

  • Friday Workout

    Warm Up: foam roll low back/hamstrings
    10 sets of 1 speed deadlift (50% 1RM) EMOM on running clock (83lb)
    Strength: clean (squat prefered)
    1-1-1-1-1 (103)

    Met Con: for time
    50 snatches (75/53)
    20 oh squats (75/53) 7:45

    Mobility: double lax ball low back, partner forward fold

  • 2-25-13 Metcon (KBs, Bx Jumps) Workout

    Metcon:

    21-15-9: KBs (70lbs), Box Jumps (30")

    Time - 4:58

  • WOD Workout

    8 rounds:

    10 burpees
    15 alternating jump lunges
    20 double unders
    25 yrd shuttle run (5 x 5yrds)
    60 second rest

  • Cleans and Burpees Workout

    Double
    15 Clean and Jerk 65#
    20 Burpee over box jumps
    25 HSPU
    Row 30 cal
    Run 400 m
    50 OH squat (practice bar)

  • Fight Gone Bad Workout

    Three Rounds for Reps of:
    Rd 1 Rd 2 Rd 3
    15 pound Dumbbell thruster, for one minute 27 21 20
    75 pound Sumo deadlift high pull for one minute 20 16 18
    20 inch Box jump for one minute 18 19 19
    75 pound Push press for one minute 21 17 18
    Row for calories for one minute 22 17 18

  • Second WOD Workout

    Snatch
    7 Reps TnG
    Back Squat
    3 x 3
    For Time:
    10-9-8-7-6-5-4-3-2-1
    Press 40/30
    2-4-6-8-10-12-14-16-18-20
    Jump Pull Ups
    Time= 12:00

  • Squats & Deads Workout

    Back Squat
    12x2 @ 65% +10 (235#)

    Deadlift
    12x2 @ 50% +10 (240#)

  • Cindy Workout

    Pre-WOD: Work up to a heavy set of 5 Back Squats

    "Cindy"
    20 minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    13 rounds + 9 reps

  • Squat Workout

    Warm Up: 800m jog, pre squat hip opener, 10 air squats with :10 bottom hold

    Strength: back squat

    5-5-5+, then 1 set AMRAP @ 70% day’s weight 158lb 5+(9) 70%(15)

    Met Con: 10 rounds for total time
    100m sprint, rest is walking back to start 11:11

    Mobility: couch, knee over knee forward fold