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

  • Burpees, BW Deadlifts, KBS Workout

    Snatch - 15 minutes to find your 1rm (15-35-45-55-60 PR!)

    12 Min AMRAP
    5 Burpees
    7 BW Deadlifts (115#)
    9 KBS 1.5/1

    9 + 13. Very happy with my reps, had the score to beat for the morning classes. Not happy with my form on some of the DLs though. Have to remember not to let my shoulders round. 5# PR on the snatch, form felt good once I stopped overthinking it it, it was a clean catch in the squat.

  • MANION Workout

    Seven rounds for time of:
    Run 400 meters (stoplight run)
    135/95 pound Back squat, 29 reps

  • Tuesday Torture 2 Workout

    20 minutes treadmill incline walking

    SUPERSET:
    Strict OH Dumbbell Press
    5-5-5-5
    DB Push Press
    10-10-10-10

    Pullup Work:
    1x12 Extra Wide Grip
    1x12 Chin Up
    1x12 Shoulder Width Grip
    1x12 Supinated Grip

    2x10 Strict TTB
    2x10 KTE

    Conditioning:
    20 minutes/ every other minute at the top of the minute
    7 Burpees
    7 Hang Clean
    7 Box Jumps 30"

  • WOD Workout

    Regional Events 2 & 3

    7:00 minutes to get 3 rep max of OH Squat

    2 minute break

    then 30 burpee to pull-up

    I started at 95 lbs and went out on 135

  • Omar Workout

    Scaled version of this Hero WOD

    Three rounds for time of:

    95 Pound Thruster, 15 reps
    15 Burpees

    Cash out:
    Bodybuilding stuff

  • Double What?!? Workout

    For Time:
    120 jump rope
    42 push-ups
    21 knees to elbow
    120 jump rope
    30 push-ups
    15 knees to elbow
    120 jump rope
    18 push-ups
    9 knees to elbow

  • 4 rounds 25 Goblet Squats and 400m Run Workout

    Strength
    5rm BST @ 75lbs
    3rm Bench press @ 80lbs

    WOD

    Goblet @ 35#
    400m Run

  • Cleans with Jackie Workout

    Strength
    EMOM for 8
    2 Cleans at 185#

    Conditioning
    Jackie
    1000m row
    50 Thrusters 45#
    30 Pullups

  • Jackie Workout

    1000m Row
    50 Thrusters 45#
    30 Pullups

  • 100x3 Workout

    100 reps pushups
    100 reps jumps
    100 reps HSPU
    -Pushups good...got shorter over time
    -jumps were tough but doable...try to jump high...one at a time
    -HSPU did 15, 10, 5, 5...then at 40 started on knees and did quickly