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

  • 1st of the Month Workout

    Strength/skill
    Rope Climbs - 2
    Weighted Pushups - 5 ( have partner stack plate(s) on back)
    3 rounds

    For time
    10 kb snatch w/s
    15 wall ball
    Stoplight run
    3 rounds

  • 50 Something Workout

    WOD

    • 50 Pull Ups
    • 50 KB Swing (32kg/70 lbs)
    • 50 Walking Lunges With a Twist (15kg/30 lbs)
    • 50 K2E

    Not my day, I've been feeling a bit off and todays workout proved I probably have a bit of cold in me. Did not perform at my best but still had great form and execution even though the time sucked.

  • Ground Hog Workout

    15 X 1 Deadlift @ 75% of last weeks 2 rep max (225)

    WOD: For Time: 21-15-9

    -Push Jerk (135/95)
    -Bar Facing Burpee

  • Zap Workout

    15 X 1 Back Squat

    WOD: 10 Minute AMRAP
    - 5 Pull Up
    - 10 Push Up
    - 15 Sit Up

  • Chelsea Workout

    Every minute on the minute for 30 minutes, complete the following:

    5 pullups
    10 pushups
    15 squats

    The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks off.

    10 minute cool down, then run to the lantern and back!

  • oma Workout

    EMOTM 12min:
    3 clean& jerk, 50kg
    5 T2B

  • Death by Muscle Snatch Workout

    After messing around with a bunch of heavy snatch complexes we hit this up.

    1 Muscle Snatch in the first minute
    2 in the second minute
    3 in the third
    etc...

    Continue until you can't get the prescribed number in the time allowed. I got to 14.

  • Doubles and Deads Workout

    I made this little WOD up and loved it.

    • 10 Double Unders
    • 1 Deadlift at 225 lbs
    • 20 Double Unders
    • 2 Deadlift at 225 lbs
    • 30 Double Unders
    • 3 Deadlift at 225 lbs
    • etc...
    • 100 Double Unders
    • 10 Deadlift at 225 lbs

  • Beau1 Workout

    5x
    10 Frog Jumps
    12 Back Squats 45k
    14 Pullups
    400m run

  • Zing Workout

    Find 1 Round Max Back Squat
    ++++++++++++++++++++++

    For Time:
    5 Rounds
    -12 Wallball Shots (#20)
    -12 Toes to Bar ( or 24 Sit Ups)