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

  • Leg Up Workout

    4 X 10 Back Squat (start heavy and add weight)- 165,185,195,195

    30 High Box Jumps
    4 Lunge Complex with Barbell- 95,115,125,135

    3 X 4 Partner Glute-Ham Raises

    4 X 10 100 Meter Sprints
    ** Continue to build strength, full depth on movements, increase speed and stride with runs.

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    20# wall ball
    185# Power Clean

  • WOD: 9/13 Workout

    5 rounds for time of:
    200m Run
    7 Hang Snatches (full squat) (95/65)
    *Rest 1 minute after each round.

    4 rds + 6 HS (65)

  • WOD: 9/11 Workout

    5 rounds for time of:
    9 Push Press (115/75)
    12 Overhead Lunges (115/75)
    15 Pullups

    DNF - 2 Rds + 10 PU (55)
    Hands

  • WOD: 9/12 Workout

    Sled Push
    4 x 80m
    (men: + 70; women: + 25) – High Handles.

  • Clean, Under, and Up Workout

    Warm Up:
    3x
    10 Squats with 45 lb. bar
    5 Kang Squats with 45 lb. bar
    10 Sumo Dead Lifts with 2 pood KB

    Mobility:
    Hip flexor
    Pain ball on glutes

    MetCon:
    4x
    10 Power Cleans @ 145 lb.
    35 Double Unders
    15 Pull Ups

  • 1.7.2017 Workout

    A.
    Amanda

    Rest 15 min

    B.
    3rds:
    10 Dumbell OHS with left arm m: 35-25kg f:25-15kg
    10 c2b
    10 Dumbell OHS with right arm
    10 c2b

    Rest 10min

    C.
    3 rds For time:
    60 DU
    40/36 cal row
    20 double dumbell stoh m: 25-20kg f:20-15 kg

    Main focus on Amanda!!

  • "Chantel" Workout

    "Chantel"
    50-40-30-20-10
    Burpees
    Double Unders

  • Leg Up Workout

    -4 X 10 Back Squat - start heavy and add weight. (225, 235, 240, 245)

    -30 High Box Jumps (30" plus two 45 plates and a 25 plate. Not sure on exact height.)

    • 4 rounds Lunge Complex with Barbell ( 135, 135, 145, 145 ) (alternated between 1 round of LC and 10 box jumps and so on.)

    -3 X 4 Partner Glute-Ham Raises

  • The Seven Workout

    Seven rounds for time of: -> scaled to 4 rounds**
    7 Handstand push-ups -> scaled to 85 press
    135 pound Thruster, 7 reps -> scaled to 85 lbs
    7 Knees to elbows
    245 pound Deadlift, 7 reps -> scaled to 155 lbs
    7 Burpees
    7 Kettlebell swings, 2 pood -> 55 lbs dumbbell swings
    7 Pull-ups

    **I planned to do five. Towards the end of round three my knee started to hurt. I stopped after 4. Extremely difficult. I want to come back to this one.

    23:50