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

  • Weddington Team Wod Workout

    Matty is back in town so we partnered for:

    10 min amrap
    10 slam balls 20#
    10 KB swing 24kg
    10 box jumps 24"
    THEN
    10 min amrap Cindy
    5 pullups
    10 pushups
    15 squats

    i think we got 20 rnds combining

  • 3.30.12 Workout

    Single Leg Deadlift 3×5 ea Leg
    Goodmornings 5×5 - work up to 135
    then:
    50m Sprint on the minute for 9 minutes
    stay in 9-10sec intervals

  • LHS Squats Workout

    Reverse Band Squats -
    walk the weight out with no tension on the bands - keep bands loose enough to only absorb tension in bottom 1/2 of squat; work upper body posture

    3x5@255
    2x5@265

  • Gymnastics + conditioning Workout

    Morning: 40 min
    1 min walk/1 min run
    6.1 km, 125/156
    6.34/3.53 min/km

    Afternoon: 100 min
    1.Skill
    A. HSW practice for 15 min

    2.Conditioning
    A. Prep. for metcon 20 min

    B. EMOM50:
    1) 3 BMU
    2) 10 cal AB
    3) 5 CTB + 10 air squat
    4) 10 cal row
    5) 8 HSPU
    6) 8 TTB
    7) 30 DU
    8) 15 wall ball 14 lbs
    9) 10 front rack walking lunges 2 x 12 kg KB's
    10) 10 cal bike erg
    163/179

  • Endurance WOD - Monday Workout

    Warm-Up: 400m Run, 10 DU's, 10 dips, 10 Squats, 400m Run

    Skill: 10 - Partner 50m Run with band for resistance

    Workout:

    25 Burpees
    400m Run w/14lb med ball
    25 Pull-ups (MOD shorter box)
    400m Run w/14lb
    25 Handstand Push-up (MOD box)
    400m Run w/14lb
    25 Pull-ups (MOD shorter box)
    400m Run w/14lb
    25 Burpees

    Time: 29:40

  • ran Workout

    ran 3 miles

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225

    20 Box Jumps 24"

    25 Pull ups

    Got heavy at the end, but worst part was the pullups, i am still working on improving those.

  • Dead Lifts & Box Jumps Workout

    For Time: 21-15-9

    Dead Lift (115)
    Box Jumps (18" - stepping)

    post workout: 5 sets of 2 reps for max benchpress (115, 125, 135, 145, 145)

  • Every 3 min for 48min Workout

    a. 1 round of cindy ( 5 strict pull ups, 10 push ups, 15 air squats) + rest of 3 min --> row
    b. 1 round of nate ( 2 bar muscle ups, 4 strict hspu, 8 kb swing @ 32kg) rest of 3 min assault bike

  • Mothman Workout

    5 ROUNDS
    -12 Knees to Elbow
    -15' Out 15' Back KB Walking Lunges
    -15 Russian KB Swings

    RX 53#/35#
    RX+ 70#/53#
    MASTERS
    RX 44#/25#
    RX+ 53#/35#
    KNEES MUST TOUCH ARMS FOR REP TO COUNT