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

  • Shit sandwich Gym WOD Workout

    4 Rounds For Total Time:
    • 8 Hang Squat Clean to Thrusters 135#
    • 12 Burpee Over the Box Jumps 24#
    • 16 Kettlebell Swings 55#
    Rest 2 minutes between rounds; 20 minute time cap.

  • Grace Workout

    20min to find a heavy clean
    PR'd at 165# !!!

    Then

    6min running clock
    "Grace"
    30 clean and jerks (135/95#)-about a 2 min PR!!
    With remaining time AMRAP MU/Bar MU/C2B pull-ups

  • Grace Workout

    20min to find a heavy clean (255)

    Then

    6min running clock
    "Grace"
    30 clean and jerks (135/95#)
    With remaining time AMRAP MU/Bar MU/C2B pull-ups

    3:04 (135)
    26 C2B

  • 1/30 Workout

    cleans @ 150 lbs EMOM
    2-2-2-2-2-2-2

    bench press @ 185 lbs EMOM
    3-3-3-3-3-3-3

    run 20 min
    2.64 miles

  • CF Santa Clara Workout

    Max pushup re-test
    * compare to 7th Jan
    Didn't do the Jan 7th workout, so had nothing to compare it to. Today, did 35 pushups on knees

    Then:

    70 Power Snatch (95/65lbs), used a 53# bar.
    At the beginning of each minute perform 20 double unders or 10 parallete jumps.

  • No Name Workout

    21- 15- 9
    Toes to Bar
    Deadlifts

  • WOD Workout

    AMRAP in 10 Minutes:
    30 Box Jumps 25"
    30 WallBalls (15#)
    100 Double Unders
    5 Muscle Ups (jumping)

    Cash out:
    Three 400 Meter timed repeats, rest exactly 1:00 minutes between attempts.

  • 9-15-21 Workout

    9-15-21
    Snatch Grip Deadlifts (95 lbs)
    Bar Facing Burpees

  • AMANDA Workout

    9-7-5 SQUAT SNATCH
    MUSCLE UPS (X10)

    Getting over this chest cold. Very short of breath the entire time.

  • Run/Row & Burpees Workout

    Strict Press
    3-3-3-3
    75-125-135-145

    20min AMRAP
    Run 400m or Row 500m
    30 burpee

    Then Max rep push up