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

  • Back squat Strength

    Wendler

  • The Hills Workout

    Long hill tabata run - sprint 20 seconds uphill and jog 10 seconds back downhill. Finished when you're at the top of the hill.

    3 40 yard sprints uphill, jog back
    3 40 yard backward sprints uphill, jog back
    Rest while your partner runs

    Long hill jog/cool down

  • Tuesday 110726 Workout

    As many minutes as possible:
    1st min.: as many squats as possible (up to 60)
    2nd min.: finish remaining 60 reps with pull-ups
    3rd min.: as many squats (up to 60)
    4th min.: finish remaining 60 with push-ups
    5th: squats
    6th:pull-ups
    Etc etc..

    Basically have 2min to get 60 reps in of which the first min is as many squats as possible and then finish with either pull-ups or push-ups... alternating between the two. If you can't finish 60 reps in the two minutes then you are done.

    25min + 50 pull-ups

  • The Other Lynn Workout

    20 Min AMRAP

    25 squats
    20 push ups
    15 box jumps - 24"
    10 burpees
    5 pull ups

  • Hill Intervals Workout

    Tabata up the hill:
    20 seconds sprint, 10 seconds walk back down the hill until you get to the top (about 700m) - took me approximately 4:17 to get to the top.

    Jog back down the hill

    Partner Sprints:
    Sprint up the hill (to the tree, maybe 75M?) and back down the hill, rest while your partner does the same X 3
    Run backwards up the hill (again, to the tree) and run forward down the hill, rest while your partner does the same X 3

  • Extra Credit 07-10-2018 Workout

    World's Greatest Stretch x 30s each pose.

  • Accessory work Workout

    3 rds:
    6-10 Ring dip
    Rest as needed
    6-10 Ring row
    Rest as needed

  • Single leg deadlifts 4x6 Strength

    Single leg deadlifts 4x6 each leg, with barbell.

  • Open 12.4 Workout

    Open WOD 12.4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (men 20lbs to 10′ target) (women 14lbs to 9′ target)
    90 Double-unders
    30 Muscle-ups

    Ughhhh, I hate wallballs! BRING IT!

  • Double unders, Thrusters and Burbees Workout

    For time

    Alternate thrusters as you like

    • Start every round with 50 Double unders
    • 9/15/21/15/9 Single arm Thrusters 15kg DB
    • 9/15/21/15/9 Burbees over Dumbbell

    Finish with another 50 double unders