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

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#) (185#)
    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.

  • Hustle Workout

    For Time:

    -10 Chest To Bar Pull Up
    -200 Meter Run
    -10 Chest To Bar Pull Up

    -15 Burpee
    -200 Meter Run
    -15 Burpee

    -20 Kettle Bell Swing (53/35)
    -200 Meter Run
    -20 Kettle Bell Swing (53/35)

    -25 Sit Up
    -200 Meter Run
    -25 Sit Up

  • Manmakers and stuff Workout

    30 Manmakers (10k DBs)
    1 mile run
    50 Pullups
    50 Pushups
    100 Flutter kicks

  • Clean, Pull, Dip, Cycle Workout

    For time

    21 Cleans 55k
    9 (3 Pullups + 3 Dips)
    15 Cleans 55k
    6 (3 Pullups + 3 Dips)
    9 Cleans
    3 (3 Pullups + 3 Dips)

    Time: 14:29 mins

    Then 7km recovery cycle

  • Humdinger Workout

    Pre-Wod:
    5 X 3 Strict Press (135)

    WOD: 10 rounds for time (15 minute cap)
    -5 Toes to Bar
    -10 Hand Release Push Up
    -20 Double Under

  • Push-Up Challenge week 2, day 2 #pushupchallenge Workout

    10-12-9-9-14

  • Home WOD Workout

    4 x 1 min wall sit
    150 crunches

  • 1 Imported Workout

    22 Imported.

  • Ham It Up Workout

    WOD: On The Minute Every Minute For 15 Minutes:
    -1 Squat Clean
    -1 Front Squat
    -1 Thruster

    Post WOD:
    Partner 4 X 400 Meter Run (1:1 Work/Rest)

  • Kelly Workout

    5 rounds

    400m run
    30 Box Jumps 24 inch
    30 Wall ball 10k