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

  • Chesticles Workout

    3 x
    Run 200m
    10 push ups
    10 strict press 35k
    10 pullups

    10 rounds EMOM pushups (5 rounds 14 pushups, 5 rounds 13 pushups)

    3 x
    10 strict press 45k
    20 Ring dips
    Carry 65k 50m

  • Manly Workout

    Pre-WOD:
    -Mobility Hip Sequence
    1 X 20 Back Squats (+5% from last week)

    WOD - 12 Minute AMRAP:
    --4 Man Makers
    --8 Lunges with dumbbells's
    -12 Wall Ball Shots

    Post:
    -L-Sit (90 seconds total)

  • Back squat and stuff Workout

    2 mins skipping, 25 OHS with barbell
    2 mins skipping, 25 ring dips

    Back squat
    8 x 57.5k
    8 x 62.5k
    6 x 75k
    6 x 80k

    40 front squat 60k
    100m 20k KB front rack lunge
    400m carry 65k

  • Deadlifts and stuff Workout

    Run 1 mile
    30-20-10 Wall abll (10k), ab mat situps

    Deadlifts

    8 @ 90k

    8 @ 97.5k

    6 @ 110k

    6 @ 115k

  • Animal Workout

    Pre-WOD:Mobility-2 minutes each:
    -Foam Roll Lats
    -Banded extension rotations
    -PVC dislocators x 30 (slow)
    -Movement prep

    WOD - For Time:
    -20 Power Cleans
    -20 CTB Pull Ups
    (Rest 2 minutes/increase weight)

    -15 Power Cleans
    -15 CTB Pull Ups
    (Rest 2 minutes/increase weight)

    -10 Power Cleans
    -10 CTB Pull Ups

    Post:
    1X max distance Farmer's Carry (#100/70)

  • practice Workout

    a) amrap 5 for quality
    6 db pj, 45#
    12 squats
    6 rounds, 2 reps

    b) muscle up hollow work

    c) 4 on the 4:00
    200m row, legs only
    10 db sn, 55#
    10 ring rows
    1:50
    1:50
    1:47
    1:46

    Ding :40 and :38 on the last 2 200m rows, @1:35-1:37/500m legs only row

  • therapeutic Workout

    amrap 25
    1:00 happy baby
    1:00 mountain climbers, 2 ct.
    1:00 hollow hold, any way possible
    50 mountain climbers round 1
    35-37 each additional round

  • Beast Workout

    Pre-WOD:
    -10 Turkish get ups w/each hand
    -Work up to a Heavy Snatch

    WOD - 3 Rounds For Time:
    -100 Double Unders (modified: 7 Burpees & 100 Singles)
    -21 Kettle Bell Swings (#53/35)
    -12 Hand Stand Push Ups

    Post:
    Tabata Sit Ups (8 rounds:20 seconds on/10 seconds off)

  • Vomit EMOM Workout

    15 rounds (EMOM)
    3 hang clean (135 lb)
    5 box jump (24 inch)
    10 push-up
    EMOM penalty: 3 burped

  • 5km pack walk Workout

    5km pack walk with 15kg