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

  • "Linda" Workout

    10-9-8-7-6-5-4-3-2-1
    BW Bench Press
    3/4 BW Full Clean
    1.5x BW Deadlift

    Rx @ BW(165#)

  • Nicole Workout

    Nicole

    20 min AMRAP

    400m Run

    Max Pull-ups

    Score is total reps of Pull-ups.

    PR by 3, which is shitty but I really held back today

    More consistent rounds, slower running.

  • Strength to Bodyweight Ratio Workout

    DEADLIFT:
    3-3-3-3-3
    *Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
    310 sumo dead lift
    Workout: 3 rounds of:
    10 X deadlifts at bodyweight
    25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

    Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

  • Tabata: Row, K2E, Pistols, Body Bar Row Workout

    Perform 20 sec. of work, 10 sec. of rest for 8 rounds of each movement.

    Rest 1 minute between each exercises.

    Score is total reps + cals on rower.

    Row(cals.)

    Knees 2 Elbows (MOD: Knees to Nowhere, lol)

    Pistol Squats (MOD: Pole)

    Bar body row

  • TGUs with Strict Press/Ring Dips/Plate Slam Workout

    A) Midline/Shoulder Stabilization
    -Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
    1 Pood for first few sets moved to 1.5 pood then barbell. 45/65/failed on 75

    B) 3 Minute AMRAP
    -5 strict press (95/65)
    -7 ring dips
    -5 plate touches/slams (45/25)
    **rest 1 minute
    **repeat for 4 total rounds

    Rd 1 3+12
    Rd 2 3+12
    Rd 3 3+13
    Rd 4 3+12

  • Nicole Workout

    “Nicole”

    400m Run

    Max reps of pull ups

    Begin next 400m run after you drop from pull up bar

    20min AMRAP

  • Modified Daniel Workout

    I had to miss hero WOD Daniel at my Box today so I did this home version.

    50 HSPU
    400 Meter Run
    25 Kettle Bell Swings (2 Pood)
    800 Meter Run
    25 Kettle Bell Swings (2 Pood)
    400 Meter Run
    50 HSPU

  • Row, Clean and Jerk, Pistol Workout

    Strength;

    5-4-3-2-1-1 Power Clean
    95-135-155-175-185(PR)-195(PR)

    MetCon:

    3 Rounds for time:

    Notes:
    Pistols were done on two 45lb plates for elevated foot clearance. Right leg is markedly better than left leg.

  • Kelly Workout

    "Kelly"

    5 Rounds for time:

    400M Run
    30 Box jumps 24"/20"
    30 Wallballs #20/#14

    Time cap is 40 minutes

  • Kelly Workout

    "Kelly"

    5 Rounds for time:

    400M Run
    30 Box jumps 24"/20"
    30 Wallballs #20/#14

    Time cap is 40 minutes