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 & 15 Min AMRAP (Wall Ball, T2B, & Box Jumps) Workout

    5x3 Back Squat - 65-75-95-105-115

    WOD: 15 min AMRAP (as many rounds as possible)
    - 10 Wall Ball (20/14lbs)
    - 10 T2B (toes to bar)
    - 10 Box Jumps (24/18 in)

    Completed 6 rounds + 10 T2B

  • WOD 230914 Workout

    21.18.15.12.09.06.03

    ▼ Pull Ups ▼
    ▲ Box Jump ▲

  • AMRAP 18 Partner KBSnatch/Situp/KBSDHP Workout

    18 minute partner AMRAP:

    10 KB snatches, 5 each hand (1.5/1)
    20 sit ups
    10 KB SDHP (1.5/1)
    Log total rounds.

    While partner one does the exercise, partner two needs to hang from PU bar. If partner two comes off bar, partner one must stop working.

    Alternate exercise/hang for each element, one round is complete when both partners have done all the elements.

  • Birthday cake Workout

    32 Calorie Airdyne
    32 Slamball (25 lb)
    32 KB Swings (53)
    32 HS Pushups- used a 15 lb plate
    32 Thrusters (85 lbs)
    32 Bar Facing Burpees

    x 2 rounds

  • SDLHPs and box jumps (main site Wednesday 200101) Workout

    5 rounds for time of

    ♀ 75 lb./35 kg, 24-in. box
    ♂ 115 lb./52.5 kg, 30-in. box

  • Zenith Workout

    Pre-WOD: 10 minutes at the bottom of a squat

    For Time: 21-15-9
    -Body Weight Dead Lift (#155)
    -Box Jump (30", 24") used 24" box to step up - highest I have done step-ups on

    Post: As Quickly As Possible
    -50 Weighted Sit Up #25
    -50 Unweighted Sit Up

  • Pull up He’ll Workout

    75PU
    500m run
    75 Press Up
    500m Run
    50PU
    500m Run
    50 Push Up
    500m Run
    50 PU
    500m Run
    25PU
    500m Run
    25 push up
    500m Run

  • Hero wod Workout

    Huomisen #hikijumppa, lämmittely alkaen klo 18:00

    Amrap 50min:

    10krs.
    10 kcal row
    10 Deadlifts

    10krs.
    10 Pull-ups
    10 kcal ski

    10krs.
    10 Hang Power Cleans
    10 Wall Ball

    10krs.
    10 STOH
    40 DU

    3 max. Snatch

  • Midline work Workout

    3 rounds for quality
    20 Toes to ring
    1 min double kb overhead carry
    20 russian twist with kb
    1 min double kb front rack carry
    20 GHD sit up
    1 min HS hold

  • TGU Turkish Get-Up technique and working up to heavy singles Workout

    TGU Turkish Get-Up technique and working up to heavy singles
    good warmup with stretching, Junkyard dog style jumping warm up and Burgener warm up, DUs
    30 lbs x 3 each arm
    40 lbs x 3 each arm
    50 lbs x 3 each arm
    60 lbs x 2 each arm
    65 lbs x 2 each arm
    70 lbs x 1 each arm
    75 lbs x 1 each arm
    80 lbs x 1 each arm (first failed and got a bit banged up with a nasty rug scrape/ burn on my right elbow and then did both arms o.k.)
    (I think that might tie a PR... not sure..maybe next time I'll actually go for 85 if I feel o.k.)

    I was playing around with a partial first elevation to a low forarm/ elbow prop to practice that for heavier weights, still coming across, but not as high,a dn it's still a safe good position for super heavy weights. I did not end up needing that for hte 80 however, but feel like it's a good thign to practice.