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

  • Row and push Workout

    For time:
    Row 500 meters
    20 parallette handstand push-ups
    Row 500 meters
    20 strict handstand push-ups
    Row 500 meters
    20 kipping handstand push-ups

  • Strength and "FRAN" Workout

    WOD ---

    Strength/Skill

    5, 5, 5 Strict Pull ups
    5, 5, 5 Strict Shoulder Press
    3, 3, 3 Push Press
    1, 1, 1, 1 Barbell Thruster

    THEN

    "FRAN"

    21-15-9
    Thruster (20# DB's/65#/95#)
    Pull ups

    THEN

    100 Push ups
    100 Sit ups

    Totals --- Aaron
    PU --- Complete
    SSP --- 95/115/135
    PP --- 155/175/175
    Thruster --- 135/135/135/135
    "FRAN" --- 8:59

          --- Amy
          PU --- Complete with Blue Band
          SSP --- 45/45/45
          PP --- 55/55/55
          <a href='/journal/movements/30'>Thruster</a> --- 45/45/45/45
          &quot;FRAN&quot; --- 9:27 (45# for 21 <a href='/journal/movements/30'>Thruster</a>s/then 20# DB's remainder/Blue Band Pull ups)

      --- Josh
           PU --- Complete
           &quot;FRAN&quot; --- 14:52 (65)

      --- Ryan S. 
           PU --- Complete
           SSP --- 95/115/135)
           PP --- 135/145/165
           <a href='/journal/movements/30'>Thruster</a> ---115/125/125/125
           &quot;FRAN&quot; --- 8:06 (Red Band Pull ups) (PR --- First time with &quot;FRAN&quot;)


      --- Ryan L.
           PU --- Complete
           SSP --- 95/115/115
           PP --- 155/155/155
           <a href='/journal/movements/30'>Thruster</a> --- 135/135/135/135
           &quot;FRAN&quot; --- 8:00

  • Cindy Workout

    20 Minute AMRAP

    5 Pull ups
    10 Push ups
    15 Air Squats

  • Bit of Everything Workout

    Bear Complex 20kg

    Push Press - 40kg x 10
    Push Jerk - 40kg x 10
    Back Squat - 40kg x 10
    Hang Clean - 40kg x 10
    Clean & Jerk - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 80kg x 1
    OH Squat - 40kg x 10
    Squat Thruster - 40kg x 10

  • Front Squat 3x5 Workout

    3 sets of front squats to reach your 5 rep max

    results:

    135# x 5
    185# x 5
    205# x 3

    Could not quite get 5 on the last one but its a good improvement as my last 3 rep max was 195#

  • Barbara Workout

    " Barbara "
    5 Rounds for time of:
    20 Pull ups
    30 Push ups
    40 Sit Ups
    50 Squats
    Rest exactly 3 minutes between rounds.

  • Chest and Back stuff Workout

    Barbell Bench Press:
    - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 3
    - 60kg x 5 (close grip), 60kg x 5 (wide grip), 4,4,3,3,2,2,1,1

    Bent Over Cable Row:
    - 38.75kg x 7, 43.75kg x 7, 48.75kg x 7

    Incline Barbell Bench Press:
    - 40kg x 3 (close grip), 40kg x 3 (wide grip)
    - 50kg x 3, 50kg x 3
    - 60kg x 3, 60kg x 3
    - 70kg x 3, 70kg x 3

    Strict Toes to Bar: 7
    Floor Sweeper Toes to Bar: 10
    Toes to Bar into Half lower then back up to Toes to Bar: 4

  • Strength by Feel Cycle (w1 d3) Workout

    Overhead squat - 2RM; 90% x 2 x 2
    - 65x2 / 75x2 / 85x2 / 95x2 --- 90% 85x2 /85x2
    Push press - 90% (of w1-d1 5RM) x 5 x 3
    - 100x5 / 100x5 / 100x5
    Back squat - 90% (of Tuesday's 5RM) x 5 x 3
    - 210x5 / 210x5 / 210x5
    Bent row - 90% (of Tuesday's 5RM) x 5 x 3
    - 120x5 / 120x5 / 120x5
    Front/side planks - 2 x max (add wt if more than 1 min hold)
    - front 45sec / 54sec -- side 37sec / 45sec

  • X-Train Spartan Race Training Group Workout

    X-Train Spartan Race Training Group

    2 Mile Run

    Round 1
    - Push Ups (20x)
    - Pull Ups (15x)
    - Push Ups (20x)
    - Pull Ups (15x)
    - Walking Lunges (30lbs)
    - Farmer Walk (30lbs)
    - Overhead KettleBell Walk (30lbs)

    Round 2
    - 1/2 Mile Run
    - Super Slow Body Weight 1 leg deadlift (15 per leg)
    - V Ups (50x)
    - Plank Crawl (3X)

    Round 3
    - 1/4 Mile Run
    - Burpees (30x)
    - Squat Jumps (30x)
    - Burpees (30x)
    - Squat Jumps (30x)
    - Push Ups (30x)

  • Heavy Deadlifts Workout

    9 Sets of 3 Reps with highest weight you can lift properly. List the weights of each set
    195x3, 205x2, 215, 225x3