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

  • HSPU/PU Workout

    21-15-9
    Hand stand push ups
    pull ups

    9:22

  • Infidel Workout

    TGU 3w/s - 3 w/s - 1-1-1
    Strict Pullup - 5-5-3-3-3
    *Partner Up, you do 3 TGUs each side, partner goes, then move to 5 pullups. Increase weight as reps decrease

    Finisher:
    50-40-30-20-10
    swings (70/53)
    Slamball (20/10)
    Double Unders (sub is bar jump overs)

  • Havoc Workout

    Pre-Wod:
    1 X 20 Back Squat

    WOD: 3RFT
    -400 Meter Run
    - 21 Pull UP
    - 12 HSPU

  • Infidel Workout

    TGU 3w/s - 3 w/s - 1-1-1
    Strict Pullup - 5-5-3-3-3
    *Partner Up, you do 3 TGUs each side, partner goes, then move to 5 pullups. Increase weight as reps decrease

    Finisher:
    50-40-30-20-10
    swings (70/53)
    Slamball (20/10)
    Double Unders (sub is bar jump overs)

  • Whitten Workout

    50min AMRAP

    5 rounds for time
    22 KBS 32/24
    22 Box jump
    400m run 60/50
    22 Burpee
    22 Wall Ball

    sykeraja 150

  • Joshie Workout

    3rds
    21 DB Snatch Left (40/25) -> Scaled down to 25#
    21 L Pull-Ups -> Scaled down to Strict/Kip Pull-ups
    21 DB Snatch Right
    21 L Pull-Ups

    Did strict Pull ups for the first half.
    Ripped my hands really bad :))

  • Havoc Workout

    Pre-Wod:
    1 X 20 Back Squat - 235

    WOD: 3RFT
    -400 Meter Run
    - 21 Pull UP - subbed ring rows (finger)
    - 12 HSPU

    Shoulders were toast. I think I spent 3 minutes or so on the last 6 HSPU's

  • Box Jump, Push-Up, AMRAP Jerk Workout

    5 rounds of 2:00 of work (2:00 rest in between rounds):

    10 box jumps (M 30"/W 24")
    15 push-ups
    AMRAP jerk (M 155#/W 115#)

    Count jerk reps over all rounds.

    25 total reps: 1 @ 115#, 3 @ 105#, 21 @ 95#

  • Front Squat Workout

    10-10-10-10-10

    95
    115
    135
    135
    135

  • Lungs On Fire! Workout

    Pre-WOD
    Backsquats (175 lbs) 5, 5, 5, 3, 3,
    Push Press (85 lbs) 10, 10, 10
    Weighted Chin Ups (5x5)
    Ring Pull Ups (3x10)
    Push Ups (3x10)
    Toes 2 Bars (3x15)

    WOD For time:
    66 Wall Balls (14 lbs)
    55 Deadlifts (95 lbs)

    *5 burpee penalty anytime the wall ball hits the ground or you stop throwing
    *5 burpee penalty anytime you stop deadlifts