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

  • Play Around #2 Workout

    Double Unders x 50

    Ring Dips:
    - 5, 6, 7, 8, 9, 10, 9, 8, 7 , 6 , 5 - Rest 1:1

    Double Unders x 20

    Toes to Bar
    - 10 x 3

    Wheelbarrow Stair Walk x 30 stairs

    Pullups
    - 10 x 3

    Double Unders x 50

    Pushup Ladder
    - Feet on ground x 10
    - 10" box x 10
    - 20" box x 10
    - 30" box x 10
    - 20" box x 10
    - 10" box x 10
    - Feet on ground x 10

  • 3-9-12 Wendler Strength & Elements Training Workout

    Wendler:

    Bench - 5x215, 3x245, 1x270 - warmups - 185 and 225
    Strict Press - 5x140, 3x160, 1x180

    Elements:

    DUs practice - several sets of 10, 20 and 30 unbroken
    24' Box Jumps (15) & T2B (9) Push Press 115lbs (12) - practice for Open WOD 3

  • Mingas Thurs Blast Workout

    30 Burpees - 3min cap

    Paleo Chair hold: 1min, 40secs, 20secs

    TABATA: Bottom to Bottom Air Squats (ie sit in paleo chair for 10sec rest period)
    - 8 rounds

    Max Boxjump - 7mins to determine
    - didn't have a tape so no idea what it was

    7mins, on the minute, every minute:
    - 7 lunges each side (do 7 on right leg, then 7 on left) Back leg on 4" box
    - 9 hand release push ups (feet on 4" box)
    - add 2 reps to each leg + push ups on last min

    7mins: Max Hang Clean & Jerks, everytime drop bar, 10 sideways jumps over bar:
    - 40kg x 63 reps

    2mins: Hoverhold - cycle between straight arm, to forearms on ground

  • 06-24-2011 Deadlift Friday Workout

    5 Rounds of:

    10 Body Weight Dead Lift

    10 Hand Release Over-Bar Burpee

    200m Run

    Did +10 lbs on deads. Felt drained.

  • Snatch Max - 1RM Strength

    10min tio achieve 1RM

  • sauvignon blanc night Workout

    1 bottle wine
    Sliced chicken sausage
    Cheddar cheese

  • Front Squats & Push-ups Workout

    12 min EMOM

    Odd minute: 6 x Front Squat (60/35 kg)
    Even minute: 15 x Push-up

  • XXX Workout

    for time:
    deadlifts 100lb 3x12
    front squat 100lb 3x6
    ring dips 8,6,4
    push ups 3x30
    toes2bar 8,6,4
    sit ups 3x30

  • Home brew Workout

    3 rounds
    5 reps Turkish getup 1 pood kb.
    30 double unders
    100m one arm overhead lockout walk 1 pood kb
    Run 2 miles

  • Yoga (The Mat Yoga Studio) Workout

    "Gentle Flow" w/Samantha