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

  • Paused Front Squats Strength

    1X5@70%, 1X5@75%, 2X3@80%, 1X2@85% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec

  • Met Con: Workout

    Strength:

    MB Sit ups x 50

    MB OH Walking lunges x 50

    Push Up on MB x 50

    MB Sit ups x 50

    for time

  • CFNS Workout

    20 Min AMRAP
    50 Wall Balls
    40 Abmat Sit-ups
    30 DU's (90 Singles)
    20 Kettlebell Swings 1.5/1
    10 Push-ups

  • EMOM KB C&J and Snatch Workout

    10 minute EMOM

    odd minute ME KB C&J @ 44#
    even minute rest

    then 10 minute EMOM

    odd minute ME KB Snatch @ 53#
    even minute rest

    score is average for each EMOM

    9.6
    15.4

  • 020614 Workout

    20 min, 1 min on, 1 min off planks

    1 min squats
    2 min du's
    3 min pushups
    4 min russian kb swings (70#)
    5 min chin ups

    35-21-40-60-26

  • 020714 Workout

    3-3-3+
    DL
    245-285-325 (6)
    Felt like I could go more

    8 rds (untimed)
    alt between farmers carry (115 each)/130# sandbag over shoulder
    10 burpees

  • SP/PP/PJ Workout

    Shoulder Press 1-1-1-1-1
    Push Press 3-3-3-3-3
    Push Jerk 5-5-5-5-5

    105/125/125/135/140
    140/140/145/150/160 (x2)
    135/135/135/140/150 (x3)

    Had 2 failures on the last set of PP and PJ. Still lifted heavier than last time.

  • Complex Workout

    man-maker
    row
    squat
    thruster

    20 minutes EMOM

    2 40#DBs

  • Open Workout 12.2 Workout

    A. PS 3, 2, 1, 1; rest as needed
    -worked up to 85kg (187#). Might have had 5# more in me, but back was feeling off so called it.

    B.
    10mins as many reps as possible
    75/45# Snatch, 30 reps
    135/75# Snatch, 30 reps
    165/100# Snatch, 30 reps
    210/120# Snatch, as many reps as possible
    -70 reps (failed one at 165#). Biggest limiter was lactate in the quads.
    -75# done at 1:42. 15-15
    -135# done at 7:15 (took 5:33). reps were 3-2-3-2...
    -165# done in singles.
    -13.1 did 11 at 165# and 12.2 did 10, so obviously still have a long way to go.

    C.
    3 sets of 3 lengths farmer's carry. 70# dumbbell in each hand. rest 2 min
    -forearms and grip done by the end.

  • Partner WOD Workout

    50 Tire Flips
    75 burpees
    100 pullups
    125 wall ball situps
    150 walking lunges
    While Partner A is doing exercise, Partner B is running 200m. Once the duo has completed reps for that exercise, they can move on to the next exercise!