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

  • Atlas Workout

    Strength: Back Squat:

    1x10
    1x8
    1x6
    1x4
    1x2

    WOD: 3 rounds for time:
    -30 pull-ups
    -50 double unders
    -10 handstand push-ups

  • CFLBG 04-02-12 Workout

    Death By Pull-ups

    minute 1 - one pull-up
    minute 2 - two pull-ups
    minute 3 - three pull-ups
    etc

    made it to minute 8 + 4 reps

  • Extra Credit 04-07-2021 Workout

    • Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
    • Hip IR Pails/Rails

  • Open WOD 12.5 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • Pull ups, box jumps and running Workout

    5 rounds

    15 pull ups
    15 box jumps
    400m run

  • 18mi Long Run Workout

    18 miles on Montour Trail
    Time: 2:48:48
    Avg. Pace: 9:23
    Elevation: 689ft
    Calories: 2,581

    http://connect.garmin.com/activity/163913016

  • 4-1-12 Wendler Strength & Elements Workout

    Wendler Strength:

    DL - 3x360lbs, 3x390lbs, 3x405lbs
    Cleans - 3x200, 3x215, didn't try 225 (lower back sore and body fatigued from being out night before), 10x180lbs, 8x180, 8x180, 8x180,8x180, 5x180

    Elements:

    DUs - did several sets of 30 unbroken - mixed in between sets of cleans
    Toe to rings - 60 reps - did get my kipping motion down.. able to do 7 to 10 unbroken
    1000m Row - did it comfortably in 3:58. Did not push too hard

  • Muscle & Power, YV1 Strength

    Narrow grip bench press 8-8-8-8 reps

  • WOD 08/07/25 Workout

  • Minga's Sun Ses - Team Hateful Hundred Workout

    In Teams of complete the following:
    - only get one attempt at each movement, before having to move to another one (ie. do ring dips to fail, then have to do another moevement before going back to ring dips)
    - work doesn't have to be completed evenly
    - every person must do at least 1 rep of each movement

    • Buy In = 80 burpees + 300m run
    • Row 4km
    • 100 x 10kg Plate Sit-Ups
    • 100 x Ring Dips
    • 100 x G20 (RX 60kg/40kg)
    • 100 x OHS (RX 40kg)
    • 100 x 30" Box Jumps
    • 100 x T2B
    • 100 x Strict Pull-Ups (can kip up, but must stop to a stationary position at bottom before attempting next rep)

    Matty O, Pip, Ginny & Loz = 40:45