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

  • 3RM OHS Workout

    3-3-3-3-3

    75-85-95-105(F3)-105(F2)

  • All 3 Workout

    A.

    Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 1 minutes b/w sets. (use 65% of 1-RM or start with moderately heavy weight)

    B.

    Barbell front rack reverse lunge @ 20X1; 6-8 reps/leg x 3 sets. Rest 1 min b/w sets.

    C.

    Complete the following for time:

    10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups (55)

    20, 18, 16, 14, 12, 10, 8, 6, 4, 2 burpees (110)

    Alternate between the two exercises as you work your way down the ladder.

  • Bench Press Workout

    Take 20 minutes to establish a 1RM

    135/155/185/205/225/245/275(F)/265

  • Muscle Up's Workout

    ME UB Muscle Up's

    13

  • Snatch Workout

    5 snatch
    5 OVHS
    10 med ball push ups

    **never a good squat on the OVHS

  • Helen Workout

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

    *Used 50# KB and had thick grip for pull-ups

  • Annie Workout

    Annie
    For time do:
    Double Unders and situps
    50-40-30-20-10

  • 09.06.12 WOD Workout

    For Time

    21-18-15-12-9-6-3

    Burpees

    Hang power cleans 95/65

    Abmats

    Push press 95/65

    This got heavy, but slogged through it. SO. MANY. BURPEES.

  • Humdinger Workout

    Pre-Wod:
    5 X 3 Strict Press (135, 145, 155, 165, 175)

    WOD: 10 rounds for time (15 minute cap)
    -5 Toes to Bar
    -10 Hand Release Push Up
    -20 Double Under

  • Equipmentless Eva Workout

    5 rounds for time:

    800m run
    30 push ups
    30 air squats