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

  • Secret Service Snatch Test Workout

    snatch a 24kg kettlebell AMRAP in 10 minutes
    goal is 200

  • Mary Workout 

    5 <a href='/journal/movements/2701'>Handstand push-up</a>s
10 1-legged squats
15 Pull-ups

As many rounds as possible in 20 min

    Total rounds: 5 on the nose

    Really gassed me!

    First time doing "Mary" so its a PR regardless, weee!

  • EMOM15 Cleans & C2B Strength

    EMOM for 15min
    Squat clean x2

    C2B x3

  • Mainsite WOD 5/23/12 Workout

    AMRAP 20 minutes

    5 C2B pull ups
    5 ring dips
    15 squats

    16 rounds+4 pullups

  • Nancy Workout

    5 rds
    400m run
    95# ovrhd squat

  • 1 Rep Max Thruster 1 RM Strength

    There is no description for this WOD as it is stat.

  • Tabata This Workout

    5 intervals of 8 rounds (each rd. lasting 20 sec., followed by 1 min. rest):
    Row (cal)
    Air Squats
    Pull-ups
    Push-ups
    Ab-mat Sit-ups

    Score/Reps: Sum of least # of reps in each interval

  • Bear Cub Workout

    10 rounds, not for time, increasing weight as you can, one move progresses into the other:

    2 snatch grip deadlift
    1 hang power snatch

    2 OH squats

    1 - 35
    2 - 45
    3 - 45
    4 - 45
    5 - 45
    6 - 50
    7 - 55
    8 - 55
    9 - 55
    10 - 55
    Couldn't snatch the 65 :(

  • Cindy Gone Bad Workout

    1 minute of each exercise then 1 minute rest, repeat 5 times
    Score is lowest # of reps for each exercise

    Pull-ups
    Push-ups
    Squats

    lowest score: 78

  • Random Stuff Workout

    • 21-15-9 of 2 towel wide grip pullups and 30 inch box jumps (towel in each hand)
      5:19mins

    • 5 x 2 towel Strict toes to bar ( towel in each hand)

    • 10 x Strict toes to bar.

    • 7, 6, 5, 4, 3, 2, 1 of seated 18kg dumbell hammer curls. Rest 1:1

    • 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 second dip holds. Rest 1:1

    • 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 dips. Rest 1:1