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

  • Deload shoulder press Strength

    Shoulder press 3x5@50-60-70%

  • Death by Thruster Workout

    Warmup

    For Time:

    200M Run
    20 WallBall (20/14)
    200M Run
    6 Minute Cap

    4:51 Rx (dfl)

    Strength/skill

    Death By Thruster
    2 Minutes to Warm Up to 95/65lb
    1 rep the first minute
    2 reps the second minute
    3 the third
    etc.
    15 Minute Cap

    9 rds + 6 reps, 45#

    Pendlay Row
    5/5/5/3/3 Max Effort

    45#/55#/55#/65#/60#

    Conditioning

    12 Minute AMRAP of

    5 Butterfly Kipping Pull Up
    4 HSPU
    3 Pistols
    2 Wall Walk
    1 Rope Climb

    3 rds + 5 + 4 + 3 + 1 wall walk

  • Snatches & Cleans Workout

    1600 jog to warm up

    3 Rounds (NOT for time)
    10 Med Ball Cleans 10lb ball
    10 KB Snatches (single arm, 10x each) 20lbs

    3 Rounds
    60 second hollow rock hold
    50 second OH Squat hold, practice midline stability (45lbs)

    5 Rounds (light weight, technique focus)
    EMOM 3x Power Squat Clean

    10 Rounds (progress in weight as technique allows)
    EMOM 3x Snatch

    Conditioning:
    300m row
    25-15-9
    Burpee Jacks
    Supermans
    300m row
    (began at 55lbs worked up to 85)

  • Lördagsfys Workout

    For time
    15-12-9
    Db c&j
    Db box step overs
    Ttb
    7min time cap
    10min rest
    For time
    30 cal
    20 front squat 40kg
    10 bar facing burpees
    3 rope climbs
    7min time cap

  • AM C2 Workout

    30 minutes C2
    2 minutes easy/moderate row
    1 minute hard row

  • A.M WORK Workout

    8 mins running drills (skips, butt kicks, high knees)
    800m run

    6 rounds
    15|45 Airdyne Sprints
    (15 sec sprint/ 45 sec moderate pace)

    5 rounds
    30 steps OH walking lunge (held oly bar in external rotation)
    10 Med Ball Slams (15lb ball)

    4 minutes work
    10|10 Tabatas lunge jumps

  • 07.14.11 WOD DU's/ Med Ball Cleans/ Box Jumps/ KBS Workout

    Squat challenge L9

    20 Min AMRAP:
    50 Double Unders subbed 150 singles so I wouldn't have DU marks for the wedding I have to go to this weekend!
    5 Wall Walks - Shoulder hurt after 1st round switched to 10 Medball cleans
    10 HR Pushups - Subbed 10 box jumps
    15 KB swings 1.5

    3 3/4 Rounds

  • Lätt pass Workout

    A1: SL toe raise 3xMax/ben
    A2: Evil wheels 3x10
    A3: Pike compressions 3x10
    B: Banded seated crunches 3x20

  • 0600 CF Undisclosed Day 8 Workout

    21-18-15-12-9-6-3
    Sumo Deadlift High Pull w/ 55# KB
    Push Jerk w/ 35# KB alternating hands each rep

    Cashout:
    Alternating for one tabata interval for 4 minutes
    - Bottom to Bottom Squats
    - Hand Release Pushups

  • Flight Simulator Up Down Thrusters Workout

    10-20-30-40-50-40-30-20-10 unbroken dubs
    2-4-6-8-10-8-6-4-2. DB Up Downs with dB single hang pull thrusters