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

  • thrusters, burpees Workout

    15mins to find 1rm Thruster; then

    4 Rounds

    10 Thrusters 115/75

    10 Bar facing burpees

  • DU, OHS, T2B Workout

    Group warm up, then

    For time

    50 Double unders
    25 Overhead squats 95/65
    25 Toes 2 bar

    50 Double unders (mod jump over bar)
    20 OHS (35 bar)
    20 T2B (hanging knees up)

    50 Double unders
    15 OHS
    15 T2B

    50 Double unders

  • OPT Workout

    A. For Time: 20 TGU, 70lb

    Rest 3 min

    B. 3 Sets @ 90%, 95%, 100%
    Row 500m
    30 unbroken wall balls, 20lb
    Rest 3 min

    C. For Time:
    Row 500m
    20 unbroken KBS, 70lb
    20 unbroken C2B

    Rest 3 min

    D. 4' AMRAP
    Row 30 cal
    20 burpees
    AMRAP MU

    Rest 5 min

    E. 3' AMRAP
    3 thrusters, 95lb
    3 T2B
    5,5
    7,7

    A. 8:16
    B. 2:52, 2:55, 2:51
    C. 3:47
    D. 7 MU
    E. 44 reps

  • EWOD Workout

    400m x 8; rest 90 sec

    1:29
    1:26
    1:25
    1:28
    1:26
    1:23
    1:24
    1:25

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

  • 5K Run Workout

    WOD
    * 5K run

  • TGU CHIN-UPS Workout

    work up to heavy
    10/8/6/4/2/1/1

    cool down w/ barbell curls

  • Propel Workout

    Pre-WOD
    7x3 Bench Press 80% of 1RM (#165)

    8 Tabata Intervals of Each:
    -Row: Total Meters (758 meters)
    -Push Ups: Total Reps (56)

  • ... Workout

    ... Imported.

  • Helen Workout

    Pre-WOD
    7x3 Dead Lift 80% of 1RM (#250)

    "Helen"
    3 RFT
    -400 Meter Run/Row/75 II Unders
    -21 KB Swings (#53/35)
    -12 Pull ups