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

  • Double Unders, Squats and Box Jumps Workout

    40-30-20

    Double Unders
    Squats
    Box Jumps 24" Box

    3 Rounds

    Stuck around and did this a second time RX in place of RX+.

  • 500m Row then Double Unders, Squats and Box Jumps Workout

    500m Row 1:33.6

    Then....

    40-30-20

    Double Unders
    Squats
    Box Jumps 28" Box (RX was 24")

    3 Rounds.

    The rowing made this dirty. I stuck around and did it again without the row or 28" box and did it 1m45s faster.

  • Gymnastics + squats Strength

    130 min
    Warm up EMOM16 + 10 m HSW
    1.Own skill
    A. RMU practice for 60 min
    - Support swings 3 x 10
    - Ring swings 3 x 5
    - Hips to rings 5 x 1
    - Turn with band 2 x 5
    - MU assisted 2 x 1
    - MU 8 x 1 reps :)

    2.Strength
    A. Back Squat 5x6 @ 76% - 95 x 0.76 = 72.5 kg
    - 3 High box jumps after sets
    Box 30" + 15 + 10 kg plates

    B. Every minute on the minute for 10 minutes:
    Even: 10 (5/jalka) Dual KB Front rack box step ups - 1 KB 16 20 20 20 20 kg
    Odd: Accumulate 10-20s L-sit on parallettes - 15 15 20 20 15 s.

  • 18.0 Workout

    21-15-9

    DB snatch
    DB burpee

    22/15 Kg

  • Causeway Repeats Workout

    2 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb

    (ascent/descent)
    2:21/3:44
    2:35/4:09
    2:40/3:58
    2:37/3:35

    I was told that it's pretty much 1/4 mile from the base to the top. We need more hills in Dallas, because I'm awful at these.

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

    Then 5 min rest followed by:

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    Strung together all DU's except the set for 30's but recovered fast. Battling a cold today and felt like a 10# weight on my chest. abmats were a bit slower than usual.

  • Farmers express Team wod Workout

    8x25m luggage carry 32kg
    100 AS/plank hold
    90 pull ups/ Superman hold
    80 sit-ups/ wall sit hold
    70 burpees/ hang hold
    60 push ups / hand stand hold
    50 TTB / hollow rock hold
    4x farmer together 24 & 16 kg

  • OneManOneBarbell - Week 1 (Deadlift) Workout

    3 reps:

    60 - 70 - 75 - 85

    EMOM 10 minutes: 4 reps 60 kg

  • Call to Arms WOD 5 Workout

    L sit Chin-ups (strict):
    BW * 8 = 680
    BW * 8 = 680
    BW * 8 = 680
    TOTAL = 2,040

    Seated Tricep Barbell Push:
    20kg * 8 = 160
    25kg * 8 = 200
    30kg * 8 = 240
    TOTAL = 600

    Seated Dumbell Curl:
    14kg x 8 = 224kg (each arm)
    18kg x 8 = 288kg
    18kg x 8 = 288kg
    TOTAL = 800kg

    Weighted Dips:
    BW + 20kg x 8 = 840kg
    BW + 25kg x 8 = 880kg
    BW + 30kg x 7 = 805kg
    TOTAL = 2,525

    Incline Hammer Curl:
    16kg x 8 = 256kg (each arm)
    16kg x 8 = 256kg
    16kg x 8 = 256kg
    TOTAL = 768kg

    Tricep Kick Backs:
    10kg x 8 = 160 (each arm)
    10kg x 8 = 160
    10kg x 8 = 160
    TOTAL = 480

    Towel Cable Hammer Curl:
    18.75kg x 8 = 150
    21.25kg x 8 = 170
    23.75kg x 8 = 190
    TOTAL = 510

    Towel Cable Tricep Push Down:
    18.75kg x 8 = 150
    21.25kg x 8 = 170
    23.75kg x 8 = 190
    TOTAL = 510

    TOTAL= 8,233

  • Ooo jezz Workout

    For Time;

    3 Rounds of
    10 Squat snatch 40kg
    10 Bar over Burpees
    20 Pull Ups
    Then:
    3 Rounds of
    8 Squat Snatch 50kg
    10 Bar over Burpees
    10 C2B
    Then:
    3 Rounds of:
    6 Squat snatch 60kg
    10 Bar over Burpees
    5 Bar MU

    30 Min Time Cap! Change the weights yourself