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

  • Cindy Workout

    WOD
    "Cindy"
    20min AMRAP of:
    5 Pullups
    10 Pushups
    15 Squats
    I did about three and a half rounds less than the last time I tried it. I was very comfortable;e inside this time domain and at no point I was metabolically fatigued compared to last time. The only reason for my lower score is the muscle fatigue I experienced mainly from the pushups.

  • Lynne Workout

    -Buy In-
    Strength: Press
    5/3/1 Deload

    WOD
    “Lynne”

    5 rounds for max reps:
    Bodyweight Bench Press (e.g., same amount on bar as you weigh)
    Pullups
    Rest as needed between rounds.

    RX'd @ 185# BP, did strict pullups

    -Cash Out-
    3 x 3 Axle Ground to Overhead – As Heavy As Possible
    165# for all 3 sets

  • "Anderson" Workout

    AMRAP in 20 minutes of:

    -5x Burpees
    -10x Push-ups
    -15x Sit-ups
    -20x Squats

  • 2 Mile Run Workout

    2.04 mi

  • Holleyman Workout

    30 rounds of:

    5 Wall Balls
    3 HSPU
    1 Power Clean 75% 1 rep max (165 Lbs)

  • 11-20-12 Workout

    5 Rounds

    12 Clean #165
    30 DU

  • WOD: Workout

    150 Single Unders and 15 Jumps

    4 rounds of: 8 power cleans@55#
    3 mini rope pulls
    100 m run
    12 ball slams @14#

    Then 75 Single UndersTotal Time: 13:06

  • let's eat. Workout

    Upper body from MH

    7 Rounds
    10 dips
    3 chin-ups
    20 sit-ups

  • Snatch Technique ala CompWOD Workout

    1. Snatch PP+OHS
      work up to a heavy single - 195# PR!

    2. Snatch Balance
      work up to a heavy single - 175# PR!

    3. Snatch
      Work up to a heavy single - 155# - not a PR :-(

    4. OTM x 10 - didn't do this - time restrictions

    Subbed 300 FY - scored 189
    Odd: Max Unbroken TnG Power Snatches, 165/115
    Even: 4 Muscle ups

  • HAWKES @ CVCF Workout

    HAWKES @ CVCF
    1000 Row,
    50 Deadlift @105,
    50 Thruster at 45,
    50 Box Jump at 18 Inches,
    50 Burpee,
    50 Walking Lunges/side with 15 lb plate,
    100 single unders,
    50 tuck jumps

    36:13 , Level 1