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

  • Run-Hang Clean-Sit Up Workout

    Buy in: Run 1mi
    3ds:
    15 Hang Power Clean (155#)
    30 Situps

  • Thrusters and Ring Push-ups Workout

    3 x 5 press - 115 lbs

    then…

    9-7-5
    thrusters @ 85% - 100 lbs
    ring push-ups

  • Sit ups, Push Ups, Hanging Power Snatch, Pull ups, Burpees, Snatch Grip Deadlift, Box Jump Workout

    30 sit-ups
    30 push-ups
    30 hanging power snatches (95/65)
    30 pull-ups
    30 burpees
    30 snatch-grip deadlifts
    30 box jumps (24/20)

  • DUS and LRS Workout

    5 min amrap

    • 25 Double unders
    • 1 Legless ropeclimb 3.5m

  • This and that Workout

    Met Con

     100 <a href='/journal/movements/1175'>push ups</a>
 100 <a href='/journal/movements/538'>sit ups</a> (50 normal/50 reverse or <a href='/journal/movements/615'>knees to elbows</a>)
 <a href='/journal/movements/1280'>RUN</a> 5K
 100 <a href='/journal/movements/1175'>push ups</a>
 100 <a href='/journal/movements/538'>sit ups</a> (50 normal/50 reverse or <a href='/journal/movements/615'>knees to elbows</a>)
 100 <a href='/journal/movements/1866'>air squats</a>
 100 walking lunge
 100 standing <a href='/journal/movements/19'>shoulder press</a> with full gallon jugs of water
 100 bent over <a href='/journal/movements/801'>row</a>s with full gallon jugs of water
 Run .25 mile

 This WOD took me around 40 min.  I forgot my watch.  I was at Big Bear Lake 
 Campground so I had to use what I could and the gallon jugs (2) just 
 happened to be there.  We WOD anywhere!

  • FUNCTIONAL 5.2.2022 Workout

    3 x 6 min AMRAP, rest 2 min (with pair)

    You go, I go style

    A.
    8 cal erg
    4 devil´s press

    B.
    8 KB deadlift
    8 Box step ups (with KB)

    C.
    Burpee box jump over

  • Squat cleans and HSW Workout

    For Time:
    10 Squat Cleans (60%) + 20' HSW
    8 Squat Cleans (68%) + 40' HSW
    6 Squat Cleans (75%) + 60' HSW
    4 Squat Cleans (83%) + 80' HSW
    2 Squat Cleans (90%) + 100' HSW

    This workout involves a larger amount of handstand walking, where we want to modify accordingly.

    There are many ways we can approach, either by modifying the distance of each round, modifying the distances of the later rounds (larger distances), or by giving ourselves a time cap for each walk. No right or wrong approach today, with the underlying stimulus being that we are challenging ourselves with the combination... heavy and challenging barbells with handstand walking.

    If we are not handstand walking today, Handstand Weight Shifting (Video) for 10s per every 20' of HSW can be a very effective modification, as can be a simple, yet challenging handstand hold against the wall.

    On the squat cleans, athletes are to use a single barbell and change the loads between rounds.

  • OH squat Workout

    OH squat

  • 01.26.11 WOD 400m, SB, BBJ Workout

    For time

    5 Rounds

    400m run

    10 slam ball 20#

    15 burpee box jumps 24/20

  • Back squat, weighted ring dips, and a couplet Workout

    Back squat 3x5 (185, 205, 225)
    Weighted ring dips (15, 25, 40)

    Returned the weights to their racks with overhead lunges & farmers carry

    3 rounds for time of:
    30 double unders
    15 KTE