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

  • Pull Clap Sit Squat Workout

    AMRAP Find 1 RM Shoulder Press

    10 Min AMRAP:
    - 20 CTB Pull ups
    - 20 Clapping Pushups
    - 20 Situps
    - 20 Squats

  • Fran Workout

    21.15.9
    Thrusters @75#
    Pullups

    Did pullups without any assistance and did the thrusters at 75#. Once I get stronger at the thrusters and continue to work on my pullups I can improve my time.

  • MANION (half) Workout

    Four rounds of:
    Run 400 meters
    135 pound Back squat, 29 reps

    *I could only make it 4 rounds. It wiped me out!!!!!!

  • Overhead Awful Workout

    S/S: Overhead Squat - 2-2-2-2-2

    Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

  • Charlotte Workout

    “Charlotte”

    21-15-9

    Overhead Squats 95/65

    Sumo Deadlift High Pull 95/65

    First attempt @ Charlotte. I did OHS @ 50#.

  • Tabata This! Workout

    20 Seconds Work / 10 Seconds rest / 1 Minute rest between exercises
    The score for each exercise is the lowest number of reps achieved in any set. Total score is the sum of each of the exercise scores.

    Air Squat
    Pull up
    Push up
    Sit up
    Row (Calories)

  • 150 burpees for time Workout

    Not a HUGE PR, but I'll take what I can get...I remember the last one being 13 something.

  • D.B.Complex: "Man Makers" Workout

    5 Rounds for time of:

    5 Burpee Box Jump (2 Tires)
    3 D.B. Complex (Man Makers)
    5 Combo's
    3 H.S.P.U's

  • Jacked gymnastics + ATP Strength

    110 min

    1.Skill
    A. HSW practice for 15 min

    2.Jacked gymnastics
    A. 3 rounds:
    - 10 weighted strict chin-ups
    10*5 kg 10*5 kg 10*BW
    - 10 weighted strict ring dips
    > unweighted, 10 10 9 reps

    B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
    10 9 8 reps

    C. Accumulate 3 minutes of L-sit hold (Time)
    In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
    > knees tucked in
    9 x 20 sec + rest = 9.45

    3.ATP workout of the day, 40 min

  • 100 swings for time Workout

    kb 44 lbs

    Cycling for five minutes pre WOD

    Completed the set with

    100 lie down and move kb back and forth to each side of the body (35 lbs)

    15 one arm kb press (26,5 lbs)

    50 back extensions

    50 push ups