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

  • WOD Workout

    3 Rounds:

    1 minute per activity of:
    Farmers Carry (125#)
    Sit-ups
    Box Jump (20")
    Wall Ascent (6ft)
    Monkey Bars
    Air Squats
    Ground to Shoulder Atlas Stone (60#, then 90#)
    Hip Extension

  • "The Chief" Workout

    Pre-WOD:
    5X2 Dead Lift

    WOD - "The Chief"
    (5 X 3 minute rounds; 1 minute rest between rounds)

    -3 Power Cleans (#135/95)
    -6 Push Ups
    -9 Air Squats

  • Angie Workout

    "Angie"

    For time:

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

  • Smolov back squat week 3-5, day 4 Strength

    Painot erillisen taulukon mukaan.

  • 10.06.11 WOD Workout

    10 Squat Clean 135/95

    50 Double Unders

    10 Squat Clean

    40 Double Unders

    10 Squat Clean

    30 Double Unders

    10 Squat Clean

    20 Double Unders

    10 Squat Clean

    10 Double Unders

  • practice Workout

    a) fs (+2-5)
    3x3, 235#

    b) 3 rfr :45 :15
    thrusters, 105#
    push ups
    12-10-9
    20-16-16
    83

    c) 21-15-9
    sit to stands
    alt. db sn., 55#
    5:42

    d) 750m row
    2:32.4
    1:41.7/500 avg.
    1:36-1:37 - first 250
    1:42-1:45 - middle 250
    1:40-1:41 - last 250

  • 10.06.11 WOD Workout

    Warm-up:

    5 Rounds:8 Hollow Rock

    8 Prone Cobra

    No Rest Then:

    10 Squat Clean 135/95

    50 Double Unders

    10 Squat Clean

    40 Double Unders

    10 Squat Clean

    30 Double Unders

    10 Squat Clean

    20 Double Unders

    10 Squat Clean

    10 Double Unders

    Modded DU to over/back bar jumps. This workout demolished me. I was trying to focus on form, but good lord. Took me forever.

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups

  • Hercules Workout

    5X5 Back Squat (135, 155, 185, 225, 245)
    5X5 Bench Press (135, 185, 205, 225, 245)
    5X5 Weighted Pull Up (20 lb)
    Tabata Crunch/ Sit Up

  • 10.06.11 WOD Workout

    Warm-up:
    5 Rounds:8 Hollow Rock
    8 Prone Cobra
    No Rest Then:
    10 Squat Clean 135#
    50 Double Unders
    10 Squat Clean 135#
    40 Double Unders
    10 Squat Clean 135#
    30 Double Unders
    10 Squat Clean 135#
    20 Double Unders
    10 Squat Clean 135#
    10 Double Unders

    This WOD was beastly! But it felt great. Now to take a day of rest Friday before the throwdown on Saturday!