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

  • Thrust Workout

    WOD:
    (Each Round Done As Quickly As Possible. Rest Between Rounds)

    -500 Meter Row/20 Thrusters (#95/65)
    -400 Meter Row/15 Thrusters (#115/75)
    -300 Meter Row/10 Thrusters (#135/85)
    -200 Meter Row/ 5 Thrusters (#155/95)
    -100 Meter Row/ 1 Thruster (#185/115)

    Post WOD:
    Three Rounds of:
    -30 Weighted Sit Ups
    -1 Minute Plank

  • WOD 27-09-2013 Workout

    AFAP (As Fast As Possible)
    10 rounds of
    10 Wall Balls
    10 Pull Ups (black band)

  • "Holleyman" Workout

    Pre-WOD:
    -Back Squats 3 X 6 @ 80% of 1 round max

    WOD - 30 Rounds For Time (20 minute cap):
    -5 Wall Ball Shots (#20/14)
    -3 Hand Stand Push Ups
    -1 Power Clean (#225/135)

    -U S Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

    He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • WOD 30-09-2013 Workout

    AFAP (As Fast As Possible)
    21-18-15-12-9-6-3
    Walking Lunges Plate OH @10kg
    Thrusters @10kg plate
    Pull Ups (6 strict, then 15 with red, all others with black)
    Sit Ups

  • Muscle-Up training A Workout

    5 x 5 ring rows
    5 x 5 push ups

    EMOM:
    10 minutes 2 x strict pull up

  • Happy 54 Workout

    WOD -5 rounds (each done as quickly as possible) rest between rounds:
    ---50 meter XPO Sled
    -150 meter Shuttle Run
    ---20 KB Swings (#53/35)

    Post: Happy Birthday Jeff Stegich:
    -54 Burpees as quickly as possible

  • Grizzly Workout

    WOD - Bear Complex:
    Sets of 7-5-3-1-1-1 (Hands stay on bar until set is complete; Increase weight each set)

    -Dead Lift
    -Hang Clean
    -Front Squat
    -Shoulder To Overhead

    Post:
    3 X 1 minute weighted planks

  • Double Under practice Workout

    Double Under practice

  • Strength: Front Squat Workout

    5 x 5

    30kg
    35kg
    37,5kg
    40kg
    42,5kg

  • Gymnastics/Skill Workout

    EMOM 10 minutes:

    2 strict pull ups
    4 high box jumps (nr 3 + 15kg plate)

    Handstand push-ups
    Kipping pull-ups