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

  • Screaming Baby Workout

    Deadlift
    3-3-3-1-1-1 
    *use this time to find 1RM for gym competition (310)

    For time:
    5 rounds
    15 walking lunges with barbell in front rack (95/65)
    30 double unders (sub lateral jumps)

  • Donkey kong Workout

    21-15-9 for time
    Burbee
    Kettbell swings 24/16kg

  • Hopper Workout

    Pre-Wod:
    -5 X 2 Back Squats (155, 175, 195, 215, 225)

    15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
    For Example:
    Minute 1: 15 Burpee
    Minute 2: 8 Roll Outs
    Minute 3: 10 Thruster
    Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
    Minute 5: 20 Sit Ups
    Minute 6: 15 Burpee
    Minute 7: 20 Sit Up, 20 Push Ups
    Minute 8: Dead Lift, 20 Push Up
    etc

    135 might have been a mistake..... I worked until the end but failed multiple of the movements

  • HERO WOD FRIDAY!!!! Workout

    Jack
    20 Min AMRAP
    10 Push Press 115/75
    10 KBS 53/35
    10 Box Jump 24/20

  • Hopper Workout

    Pre-Wod:
    -5 X 2 Back Squats (185, 205 , 215, 225, 245)

    15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
    For Example:
    Minute 1: 15 Burpee
    Minute 2: 8 Roll Outs
    Minute 3: 10 Thruster
    Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
    Minute 5: 20 Sit Ups
    Minute 6: 15 Burpee
    Minute 7: 20 Sit Up, 20 Push Ups
    Minute 8: Dead Lift, 20 Push Up
    etc

  • Bacon and Eggs Workout

    Strength:
    3 rounds
    5 x push press, 185x 5, 225x 5, 275x 5 very easy
    5 x L-Sit pull ups (scale to a hard band or regular strict pull ups)

    (see video here

    , yes it will make you look like that dude)

    For time:
    50-40-30-20-10

    Kb swings (70/53)
    Ab mat situps

  • Strength Workout

    • 12 Min E2MOM of:
    Ogni 2:00 x 6 sets:
    BB Front o Back Squats
    70% 1RM 2 reps

  • run/deadlift/press/wall walk Workout

    A. 4 sets of the following:

    4-6 Deadlifts @ 2111 (perfect form) (205lbs)

    Rest 30 sec.

    Wall Walks, 3-4 reps

    B.

    3 Rounds:

    Against a 3 minute running clock, complete the following:

    400m Run then AMRAP shoulder-to-overhead (75lbs)

    Rest 2 min. between sets.

    Score is total number of reps.

  • WOD 100312 (Pushmore) Workout

    Weighted Pull Ups 3-3-3-3-3 or Strict Pull Ups 5 x 8 (using assistance as necessary).
    then:-
    Seven rounds for time of:
    7 Front Squats @ 60kg/40kg
    35 Double Unders
    *Bar starts from the ground.
    Beginner: Scale movements and load as necessary.
    Advanced: Front Squats @ 70kg/50kg.

    Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD

    Result : 5 x 8 PullUp + Blue Band , 60KG BB - 23:02minutes (Skipsx3)

  • WOD 100112 (Pushmore) Workout

    Deadlift 3-3-3-3-3
    then:-
    In 15 minutes, complete as many reps as possible of:
    10 Pull Ups
    10 Push Ups
    10 Sit Ups
    10 Squats
    Beginner: Scale movements as necessary.
    Advanced: Chest-to-bar pull ups.

    Warm up : 15 Overhead Squat / 5 Pullup / 7 Handstand / 6 TTB / 3 RD / 150 Skips

    Result : 70-90-100-100-120 , No WOD