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

  • Muscle-ups Workout

    25 Muscle-ups for Time

  • Ring Dips, Power Cleans Workout

    Strength

    Backsquat 2-2-2-2-2-2-2-2-2-2 (on the minute)

    WOD

    10-9-8-7…1 of

    Ring Dips
    Power Cleans (135/95)

  • Team Tabata! Workout

    Tabata Teams!

    The whole team does each exercise together.

    Scoring: Each member keeps track of their total reps throughout the Tabata of the exercise. We will total and average the team for each exercise. The team with the most exercise "wins" wins!

    There may be rewards for winning!

    Team members: Max, JR, Bryan and Jakeb

    Box Jumps (62.5)
    Push ups (66.25)
    Sit ups (75.5)
    Rope Layouts (13)

    Ave total: 54.31

  • 5/3/1 Press + modified comp class Workout

    Strict press:
    115 x 3
    125 x 3
    140 x 6

    Close grip bench:
    8 x 185
    8 x 205
    6 x 225

    Conditioning:
    4 rounds:

    5 power cleans (205lb)
    10 pull ups
    15 hand release push ups
    300m row

    Time - 13:18

  • AM Fasted OHP & Front Squat Workout

    Start with the bar on the floor, clean the weight to begin

    5 Overhead press followed by
    5 Front Squat

    for
    5, 5, 5, 5, 5, 5 reps

    I did, 135, 145, 155, 165, 165, 175

    3x fail Chins (45 sec rest between sets). 7, 7, 5

    I hate fasted wods. I wound up puking the water and bcaas that I took in before the wod between my first and second set of 165. It sucked and was painful but I wanted to finish. Wound up only doing the squats on my last set of 175.

  • Flawless Workout

    WARM-UP:
    Stretch: 800m Run

    WOD: FLAWLESS
    20 Ground To Overhead (95#/65#)
    100 DU’s
    10 Ground To Overhead (95#/65#)
    50 DU’s
    5 Ground To Overhead (95#/65#)
    25 Double-Unders

  • Europa = 3 team workouts Workout

    1 - 200 Back Squat for Time, 50 each member @ 185/135#
    2 - 15 sandbag Curtis P's 70/50#, 160 foot pushup walk, 10 dumbbell burpees @ 20/10#
    3 - 21-15-9 each team member of Snatch & 160 ft sprint @ 95/65#

  • Partner Cindy Workout

    Shoulder Press -
    7x3 Shoulder press with increasing weight. Do all 21 reps, even if too heavy and you have to do a push press.
    Did 45, 50, 55, 60, 65, 70, 75. Last rep of #60 and up I did push press.

    WOD:
    20 minutes AMRAP:
    Partner does as many rounds of Cindy as possible while other partner runs 400m. Switch.
    5 pull-ups
    10 pushups
    15 air squats

    Teamed up with Sheryl, did 16 rounds.

  • What? No Lifting Today? Workout

    Dang, coach slackin' ... where my Monday lifts at?!

    Warm Up:
    2x
    5 Ring Dips
    20 Sledgehammer Swings
    30 Backward Single Jump Ropes

    Mobility:
    Shoulder external rotation with PVC
    Shoulders on bands

    MetCon:
    3x
    10 Ring Push Ups
    8 Power Cleans @ 135 lbs
    15 Leg Levers

    Extra Credit:
    5x
    5 Weighted Pull Ups (25 lbs)
    Rest 60 seconds
    5 Barbell Rows (135 lbs)
    Rest 60 seconds

  • 08.20.12 WOD - OHS, FS, BS, DL, SP Workout

    Overhead Squat 1-1-1-1-1 Worked up to 165

    Front Squat 1-1-1-1-1 Worked up to 225 PR

    Back Squat 1-1-1-1-1 Worked up to 255

    Then completed wendler cycle for DL and Shoulder Press

    DL: 5x215#, 5x245#, 5x280#
    SP: 5x85#, 5x95#, 5x110#

    All the lifts felt strong and felt like good form today