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

  • H Clean/ 21-15-9 Workout

    Hang Clean
    3x3x3x3x1x1x1
    135,185,205,215,245,275,300 fail

    21-15-9
    Pull-Ups
    Push-Ups
    Back Ext
    (jumping pull-ups were performed on most reps)
    Time 5:47

  • "AMRAPPER'S Delight" Workout

    AMRAP 15:
    8 Toes to Bar
    8 Deadlifts 75 / 52 kg
    8 Bar-Facing Burpees

  • WOD 7/1 "Jackie" Workout

    “Jackie”
    Row 1000m
    50 Thrusters (45/35) 35#
    30 Pull-ups

    Recover

    3 Minute AMRAP
    DB Squat Clean Thruster (40/25) 30#

    I did this but I do not remember my times, weights...

  • WOD 6/23 Workout

    Deadlift

    1-1-1-1-1 (235#)

    4 Rounds
    Run 400m
    Rest 1 Minute

    Deadlifts should be heavy from rep 1 to 5 with no noticeable form degradation. This is not a 1RM unless you are a beginner and don’t know your 1RM. Total time is all that matters in the 400s. Fastest times are almost always with each lap being within 10 seconds of each other.

  • WOD 6/21 Workout

    5 Rounds

    20 Box Jumps (24/20) 24''
    10 Push-ups
    20 KB Swings (53/35) 35#
    10 Toes to Bar

    Don't remember the time...

  • WOD 7/8 Workout

    Row 500m

    3 Rounds
    10 Dips
    20 Squats

    Row 500m

    For every second under 2:00 for men and 2:30 for women athletes get a 1 second bonus off their time. No rest when moving from rowing to the three rounds of the couplet and then back to rowing.

  • grace Workout

    grace

    Result: 7;40

  • Chip it up Workout

    For time:

    20 sdlhp
    30 burpees
    40 ground to overhead @ 95#
    50 toes to bar
    100ft OH lunge @ 45#
    150ft sprint

  • 7/8/11 WOD Workout

    In 15 min...
    Run 1 mile (6:55)
    Complete as many reps as possible of 95 lb. Clean & Jerk (58 Reps)

  • Fabulous 15's Workout

    5 Sets- 1 snatch balance X 3 O/H Squats (65)

    WOD:
    3 Rounds For Time:
    15 Wall Ball Shots (14lb)
    15 Kettle Bell Swings (40lb)

    time: 3:38

    3 Rounds For Time:
    15 Toes To Bar
    15 Double Unders

    time: 3:34