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

  • Swing Sets Workout

    Pre-WOD:
    - 3 Back Squats - 225#
    - 3 Weighted Pull Ups - kipping

    WOD - For TIme:
    Reps: 35, 25, 15
    - KB Swings (#53/35#)
    - KB Weighted Sit Ups (#53/35#)

    Post-WOD
    Bench Press Challenge
    5 min of barbell (#135), Dumbbell press (45#) (both arms)
    Do as many reps on one, then switch to the other until time is up
    Maxed out (26 reps) on first set of barbells and ruined the challenge. Need to pace the reps.
    Did 53 total reps.

  • Bench Press Power Workout

    Bench Press:
    set 1:3 reps (8o% RM)
    set 2:2 reps (90% RM)
    set 3:1 reps (100% RM)
    set 4:3 reps (80% RM)
    set 5:2 reps (90% RM)
    set 6:1 reps (100% RM)
    Rest between sets 1:30 or 2:00 minutes. Then Amrap in 9 minutes of:
    A: Power clean 3 reps.(135/95 lb.)
    B: Rhin ups rings 6 reps.
    C: Pull-ups 9 reps.

  • 21-18-15-12-9-6-3 reps of power clean: burpees Workout

    First time doing this wod
    45lbs x 21
    55lbs x 18
    55lbs x 15
    65lbs x 12
    75lbs x 9
    85lbs x 6
    85lbs x 3

    I didn't time it. i knew it was going to be a long one

    Thats 84 reps of power clean and burpee

  • 02/04/16 Workout

    5x 15 40kg DB SLDL

    Complete as many rounds as possible in 20 minutes of:
    Run 400 meters
    20 GHD sit-ups
    32Kg DB SN 10 reps

  • 50 kg kalsu Workout

    100 thrusters 50 kg
    5 burpee EMOM

  • TCF 160405 Workout

    #MetCon | team relay race, 3 rounds each, alternating, for time of:

    block 1-3
    - crawl (10 mt)
    - burpee broad jumps series (10 mt)
    - 10 SB clean & jerks/shoulderings (20/10 kg)
    - SB goblet/overhead walking lunges (20/10 kg) (10 mt)

    block 2-4
    - zigzag sprint (10 mt)
    - box jump + depth jump series complex (60-40-20-40-60 cm)
    - 10 BB hang power snatches/thrusters (30/16 kg)
    - SB goblet/overhead farmer’s walk (20/10 kg) (10 mt)

    • sprint (10 mt) before/after every station"

  • Run Workout

    Treadmill
    11 miles
    2:12

  • Back squat 3x1 +10 Strength

    Back squat
    3x1
    1x10

  • Catch up Workout

    Feb19 Rest Day

    Feb20 T3-
    Clean pull low-8x95#, 8x115#, 8x135#, 8x155#
    Clean high pull-8x135, 3x8@155#
    SS Pull up-4x8/ Split squat 4x8 each leg @ 135#, 155#, 165#, 185#
    SS Incline bp-4x8 @ 95#, 115#, 135#, 145#/ Lateral squat 4x8 @60#
    Plate raise- 4x8 @ 25#, 35#, 45#, 45#
    Farmers carry- 3x50yd @ 2 105# db

    Feb21 T3-
    Wu work on pose running mechanics on the turf and the curve.
    Plate push- 2-5x30yd@45# rest 5min between sets

    Feb22 T3 Morning-
    Clean low pull- 3x8 @ 95#,115#,135#
    Clean high pull- 5x8 @ 135# all
    SS Bench press 5x8 @ 95#,115#,135#,155#175#/ Swiss ball roll in
    SS 30 degree db raise 4x8@10# ea/ Inverted row w/ feet elevated
    Row 500m rest 1 min 3min airdyne rest 1 min 500ft on continuos rope
    Afternoon-
    Squat wu 2x5@115#,135# work set 1x20@225# rest 5 min
    10 min amrap- 3 mu, 5 ttb, 20 du rest 3 min
    5 rounds- pendelay row 5x@115, 20 du (3:34)

  • 2-22-13 Back Squats & Metcon (Bk Sq, T2B, Bear Crawl) Workout

    Strength:

    Back Squats (high bar, below parallel) - 4x135, 4x185, 4x225, 4x255, 4x275, 4x315, 4x335, 4x355

    Metcon:

    3 Rnds: 15 Back squats (200lbs), 15 T2B, 150ft bear crawl

    Time - 11:21