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

  • UNF - 40 all day Workout

    4 rounds:

    run 400m
    mountain climber x40
    double under x40

    time: 29:48

  • Unremitting Workout

    Strength / Skill:
    - 7x2 Bench Press
    - 7x2 Max Rep Strict Pull Ups
    Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

    WOD - For Time:
    21-15-9
    - Hang Cleans (155#,105#) 75#
    - Ring Dips

    Post WOD:
    - 100 DUs
    Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

  • Bring It Workout

    Strength / Skill:
    - 1x20 Back Squats (5% increase from last week) failed 120 @ 14 reps

    WOD:
    - 4x500M Row for time (record each time)
    - 3x10 GHD Back Extensions
    - 4x50m Farmer's Carry
    Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

    Post:
    -100 Double Unders
    Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

  • Upward Workout

    Pre-Wod:
    -5 X 2 Overhead Squat from the ground -failed @95#

    WOD - 7 Rounds For Time (20 minute cap)
    -7 Hang Power Snatch (#95/65) 55#
    -7 Behind the Neck Jerks
    -7 Overhead Squats

    Post: Skill of the Week
    Post WOD everyday this week: Complete 100 Double Unders or a max set of +100

  • Thruster/Clean/SDHP Workout

    AMRAP in 20 minutes o:

    5 Thruster #95
    7 Power Clean #95
    10 SDHP #95

    5 Rounds

    Done fasted.

  • Back Squat 5-5-5-5 Workout

    135-205-275-285

  • Bench/L-Pullups Workout

    AMRAP in 20 minutes of:

    135 pound Bench press, 21 reps
    21 L-Pull-ups

    3.5 Rounds Completed

  • DL/HSPU/Pull-Ups Workout

    21-15-9 Reps of:

    Deadlift #225
    HSPU
    Red Band Push Ups

    Was finishing the first round and had a call. Came back and started over.

    Done fasted.

  • Track (Hurdle Drills, Sprinting Drills, Pole Vault, Hurdle Jumps) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    8x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
    Pole Vault Plant Drills
    About 5 Pole Vault Jumps (12-step)
    4x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
    4x6 Low Hurdles Double-Leg Jumps (straight legs)
    Gymnastics (Some Glide Kips, Handstand Holds)
    2 Laps of the Infield + Static Stretching (Cooldown)

  • Deadlift Workout

    275x5

    WOD

    21-15-9

    Pullups
    Kettlebell Swings 55#