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

  • 1 rm back squat Workout

    1 rep max back squat

    i did not do the rest of WOD because of back injury

  • GMs/PPs/DLs/HSPUs Workout

    "GMs/PPs/DLs/HSPUs"
    SKILL WORK:
    • 5-5-5 Good Mornings
    • 5-5-5 Behind-the-Neck Snatch Grip Push Press

    CONDITIONING WOD:
    7 Minute AMRAP:
    • 1 rep Deadlift (225/155 lbs)
    • 1 rep HSPU
    • 2 rep Deadlift
    • 2 rep HSPU
    • 3 rep Deadlift
    • 3 rep HSPU
    • 4 rep Deadlift
    • 4 rep HSPU
    …Continue until time runs out.

    Rest Exactly 2 Minutes

    CARDIO:
    4x400m Sprints (you get 3 minutes max for each 400m). If you do not make it back by the 3 min mark just continue running.

    Good Mornings: 45-65-85
    Behindd Neck PP: 65-75-85
    AMRAP: 7 Rounds 7 Deadlifts

  • Freddy's Revenge Workout

    Skill
    EMOM for 5 minutes: 2 Strict Muscle Ups
    Front Lever Progressions

    Strength
    3x5 Shoulder Press 50kg (3mins rest)

    WOD
    "Freddy's Revenge"
    Five rounds for time of:
    5 Shoulder to Overhead (60kg)
    10 Burpees
    I split the push jerks only in the third round with 2 + 3 reps as they were really taxing on my legs. They were so taxing it was very difficult for me to do the burpees efficiently.

  • Cindy Workout

    WOD
    "Cindy"
    20min AMRAP of:
    5 Pullups
    10 Pushups
    15 Squats
    I did about three and a half rounds less than the last time I tried it. I was very comfortable;e inside this time domain and at no point I was metabolically fatigued compared to last time. The only reason for my lower score is the muscle fatigue I experienced mainly from the pushups.

  • Lynne Workout

    -Buy In-
    Strength: Press
    5/3/1 Deload

    WOD
    “Lynne”

    5 rounds for max reps:
    Bodyweight Bench Press (e.g., same amount on bar as you weigh)
    Pullups
    Rest as needed between rounds.

    RX'd @ 185# BP, did strict pullups

    -Cash Out-
    3 x 3 Axle Ground to Overhead – As Heavy As Possible
    165# for all 3 sets

  • "Anderson" Workout

    AMRAP in 20 minutes of:

    -5x Burpees
    -10x Push-ups
    -15x Sit-ups
    -20x Squats

  • 2 Mile Run Workout

    2.04 mi

  • Holleyman Workout

    30 rounds of:

    5 Wall Balls
    3 HSPU
    1 Power Clean 75% 1 rep max (165 Lbs)

  • 11-20-12 Workout

    5 Rounds

    12 Clean #165
    30 DU

  • WOD: Workout

    150 Single Unders and 15 Jumps

    4 rounds of: 8 power cleans@55#
    3 mini rope pulls
    100 m run
    12 ball slams @14#

    Then 75 Single UndersTotal Time: 13:06