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

  • Wall Climbers-KB Snatch-TTB Workout

    20min AMRAP
    3 Wall Climbers
    10 KB Snatch (2pd)
    15 TTB

    5 rds + 3 Wall climbers

  • 11.17.11- 21.15.9 Burpees WOD Workout

    weighted burpees w/25/45# plate

    burpee box jumps

    burpee pullups

    Dont you just love burpees.

  • 111711 Workout

    3 rounds

    10 clean and jerk 135#
    10 box jumps 30"

  • Skills with a little finisher Workout

    Skills Day

    OH Squat, x5 (33kg) x5 (40kg) x5 (53kg)
    Snatch,
    Clean,
    Kipping,
    DUBS 40 in a row

    Finisher
    Power Clean (50kg) x10
    DUBS x20

  • WOD 22 Workout

    amrap 20'

    12 dead lift 40 kg
    10 burpee box jump
    12 pistols

  • WOD 11/7 Workout

    Squat
    1-1-1-1-1-1-1-1 (90% 1RM)

    185 or 195#?

    AMRAP 7 Minutes
    12 Wall Balls (20#)
    8 Knees to Elbows
    4 Burpees

    4 + 12 (?)

  • Carry On Workout

    Pre-WOD: Find 1 Round Max Bench Press (115 lb)

    WOD: 3 Rounds For Time: (25 minutes max)
    -400 meter Run
    -200 Meter Plate Pinch Carry: Each Hand (15)
    -200 Single Under
    -50 Sit Up

  • Helen Workout

    3 Rounds
    400m run
    21 KB swing
    12 Pullups

  • 11/15/11 Workout

    SWOD: pullups - 9/7/5

    DWOD: Off-Season

    Complete five 90 second rounds:

    You have 90 seconds to complete the following:

    5 Deadlifts - 225 lbs
    Max Rep Ring Dips 10/5/4/8/7 - regular dips last two rounds

  • Jacked gymnastics + ATP Workout

    Morning: 30 min
    1.5 min walk, 1 min run
    Avg HR 118

    Afternoon: 90 min
    1.Jacked gymnastics
    A. Shoulder Prehab
    LYTP Progressive - Session 1
    3 rounds:
    - 20 reps Y
    - 20 reps T
    - 20 reps L
    - 20 reps P
    - 60s rest

    B. Strict HSPU (with Progressions) (1 x max set)
    - Option 2: Box Assisted Parallette HSPU (24 inch box) > 4 reps, not deep enough?
    - Option 3: Box Assisted HSPU (24 inch box) > 16 reps

    C. Strict Toes-to-Bar (1 x max set) > 16 reps

    D. Mobility - Back & Shoulder Flexion
    2 rounds:
    - 60s kneeling thoracic twist hold on each side
    - 30-60s passive hang on rings (whatever you can manage unbroken)
    - 10 standing pronated shoulder pass-throughs
    - 10 standing supinated shoulder pass-throughs
    - 30s shoulder flexion pulses with bar
    - 60s shoulder flexion hold with bar

    2.ATP workout