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

    Every two minutes, for 12 minutes (6 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    Then rest two minutes before starting…

    Every 3 minutes, for 6 minutes (2 sets) of:
    Back Squat x 1 rep @ 101-105%

  • Back squat 5x5 Strength

    Back squat 5×5 @90% of the 5RM you found last week

    Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

  • 15March2012 Workout

    2 rounds for time:

    40 DU
    20 Pull-Ups
    20 OH Squats (55lbs)
    20 Hand Release Push-Ups
    20 TGU (30lbs first 10, then 25lbs)
    20 GHD

  • Bear Complex Workout

    5 Bear complex
    100m Sprint

    Did 55lbs and a jog. Hip still healing

  • D. Body Armor Workout

    2 Giant Sets:
    10 Dumbbell Bench Press 2x32.5kg
    25 Banded Pull-Aparts
    10 Dumbell Stiff Legged Deadlifts
    25 AbMat Sit-ups
    Rest 2 Minutes Between Sets.

  • 20 minute EMOM Workout

    20 minutes
    Even- 3 cleans, 6 push-ups, 9 air squats
    Odd- 200 M shuttle run (4 shuttles)
    *cleans 135/95

  • In need of rescue Workout

    Deadlift:
    -5 @ 65% of 1RM 165
    -5 @ 70% of 1RM 180
    -5 @ 75% of 1RM 190

    Metcon:
    For 20 minutes, alternate between each:
    -1 minute to complete 15 KB swings 53#
    -1 minute to complete 30 double unders ...practice did 30-60 singles
    -1 minute to complete

  • Fran Workout

    21-15-9

    Thrusters 95

    Pull-ups

    Got the PR and my first RX fran. Slow at pullups and need to work on thrusters. But overall happy with this, because fran is a bitch....

  • Open Gym Workout

    Rest & recover

  • Friday Workout

    1. Strict Pull-Ups
      Max Unbroken Set

    2. Bench Press
      Build to 7RM

    3. Deadlift
      Build to 7RM

    4. ”Free Fall”
      AMRAP 20:
      200 Meter Run
      20/14 Calorie Row
      20 Alternating Dumbbell Snatches (50/35)
      20 Wallballs (20/14)