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

  • Dandy Workout

    Pre-WOD: 5X5 Floor Press (45, 55, 65, 75, 85)

    15 Minute AMRAP:
    --5 HSPU (Pike on box)
    -10 DB Weighted Lunge ( 45/35) Started with 35, but my form was terrible. Did 3 rounds at 25, then rest at 15.
    --5 Pull Up

    7 rounds, 5 HSPU, 7 lunges

  • CompWOD Workout

    1. Power Clean
      3RM, TnG - 225

    2. 21-15-9
      Deadlift, 315/225 - started at 315, dropped to 225 after about 7 reps - way too heavy, back starting to round
      Box Jump, 30/24 - games standards

    10 minutes

    1. 3 RFT: 16 minutes 20 GHDSU 30 Cal Row 60 Double Unders

  • Cindy Workout

    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    (3 squats shy of 18th round)

  • CompWOD - Build the Engine Workout

    1. "Jake the Snake" - 9:50ish
      15-10-5
      Muscle ups - subbed C2B pullups
      Squat Clean Thruster, 135/95

    2. Snatch
      6 x 3, OTM at 70% - 1 set at 125, rest at 115, break at 3

    3. Clean and Jerk - 175 - not on the minute
      6 x 3, OTM at 70%

    4. Front Squat - skipped
      6x3, OTM, across at 70% - from the ground, no rack.

    5. Burner - skipped
      3 RFT:
      8 Wall balls, 30/20
      8 TTB
      8 DB Push Press, 45/30
      8 Jumping Split Squats - Demo, Every jump counts as 1 rep. Back knee must touch the ground. Must get full extension in the air.

  • AMRAP - 20 min Workout

    5 Pullups
    10 Wall Balls
    15 Kettle Bells

  • Thrusters/Chest to Bar Workout

    7 Min AMRAP
    -Thrusters (50#)
    -Chest to Bar (Jumping)

    3 of each
    6 of each
    9 of each
    12 of each
    15 of each
    18 of each

    made it through 15 thrusters and 8 chest to bars total: 83

  • 1-7-2013 Workout

    Thrusters...find a new 5RM in 5 sets with 2 min. break between sets...

    Set 1 about 55% 1RM #95
    Set 2 about 65% 1RM #135
    Set 3 about 75% 1RM #155
    Set 4 about 85% 1RM #165
    Set 5 about 90% 1RM #175
    Set 6 about %% 1RM #185 x4

  • Snatch/Burpee pull-up Workout

    15 Min AMRAP w/Partner

    while one person does 10 Burpee Pull-ups the other does Max Snatch (65#)

    17, 12, 10, 8, 10, 12

  • 1-4-13 Workout

    15 Minute DU, Burpee Ladder

    Progression begins at 3, 6, 9, 12...n+3

    27 + 31

    DU- 165
    Burpees- 136

  • extra lunch Workout

    5x5 Strict Overhead Press #165 x2, #155 x3

    Forearm curls
    #50 x 100 forward
    #20 x 100 backward

    Back Extensions
    2 sets of 25