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

  • Week 16, Day 3 Strength

    Front Squat 5 rm

  • front squat Strength

    2x5, 2x3, 2x1

  • Cindy Workout

    “Cindy”

    20min AMRAP

    5 Pull ups MOD Blue Band

    10 Push ups MOD Knees

    15 Squats

    Rounds: 13 + 4

    Felt better on the blue band pull-ups but push-ups slowed me down. Ran a mile afterwards in 10:06.

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds (115, 135, 155,)

    For Time
    15 squat cleans (115#)
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • Two couplets Workout

    21-15-9:
    -Overhead Squats (95/65)
    -Pull Ups
    21-15-9:
    -Thrusters (95/65)
    -Burpees

    I went with 85 pounds, which I think was about right for me. I felt good doing the first pair, but the thrusters absolutely killed me.

    BW 158

  • 500 cal row Workout

    Row 500 cal

  • Ghd+russian twist Workout

    For quality:
    4x15 ghd sitt-up
    4x15 russian twist

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
    Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
    Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5

  • Mingas Outdoor Fitty #3 Workout

    5min Warm Up:
    - Hurdles, Tyre Jumps (both feet inside), Log hops, Tyre jumps (one foot inside)

    3 rounds: 100m Subaru Forrester Car Pull (about 14 people on the rope)

    2 rounds for time, in pairs:
    - 15 tyre G2O's together
    - 10m x 20kg log shuttle run (ie 10m each way = 20m total) Each Person, one at a time
    - 15 tyre G2O's
    - 20m x 20k log shuttle run
    - 15 tyre G2O's
    - 30m x 20k log shuttle run
    - 15 tyre G2O's
    - 50m shuttle run, both at same time

    2 rounds:
    - 10 x 30sec rounds of 20kg log back squat, front squat OH squat (whatever you want), done at one round work, one round rest ratio (so 5 rounds work)
    - 10 burpees

    540m run for time (enter time below)

  • 02/21/2013 Workout

    Strength

    Hang Power Snatch
    3-3-3-3-3-3-3 (40, 50, 60, 65, 70 F, 70F)
    Just below knee

    – Then –

    12-9-6-3 reps for time of:
    Power snatch, 45kg
    Burpee