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

  • Ace Workout

    Pre-WOD:
    1X20 Back Squat (+5%)
    Warmed up doing: #45, 65, 95 then did #115 and didn't break! My last 1x20 was at #110.

    WOD - 7 Minute AMRAP:
    -7 Shoulder to Overhead (135#/95#) used #70
    -7 Box Jump (30"/24") stepped up on a 20" box
    5 rounds, 5 OH

    Post-WOD:
    -50 T2B in as few sets as possible. Did all GHD (10,10,5,5,10)

  • Strength WOD Workout

    DE: Barbell Row 7x3 @ 65% 1RM

  • Strength & Conditioning WOD Workout

    5 - 5 - 5 - 5 - 5
    Front Squat

    45-50-55-60-65

    Hang-cleaned it up prior to first squat.

  • Eva Workout

    5 Rounds
    800M Run
    30 KB Swing #70
    30 Pull-ups

  • WOD Workout

    HELEN MEETS GRACE

    Each team (of two) gets one pull up bar, 1 kettle bell and one barbell.
    Team completes Helen, then completes Grace afterwards.
    They can tag in and out but both athletes must complete the 400 meter runs in Helen.
    Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

    Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings (scaled #45), 12 Pull-ups
    Grace- 30 Clean and Jerks for time (scaled - 95#)

  • Linda Workout

    Linda
    10!
    DL #280
    Bench Press #195
    Clean #140

  • at gym WOD Workout

    Sled Push (95lb added) x 4
    Burpees x 4
    Med Ball Crunches x 20
    KB Swing x 20

  • Double Unders/C2B Pullups Couplet Workout

    Skill
    Snatch Triples (40kg)
    Double Unders
    3xMax Effort Strict Ring Dips (60s rest)
    23 PR - 7 - 5

    Strength
    Back Squat 5-5-4-4-3-3-3-2
    50kg - 60kg - 70kg - 90kg
    Push Press 5-5-4-4-3-3-3-2
    40kg - 50kg - 60kg - 70kg PR

    Endurance
    3x1000m Run (3mins rest)
    3:45 - 3:53 - 3:57
    Could have pushed harder but I didn't want to kill myself.

    WOD
    For time:
    50 Double Unders
    10 C2B Pullups
    40 Double Unders
    8 C2B Pullups
    30 Double Unders
    6 C2B Pullups
    20 Double Unders
    4 C2B Pullups
    20 Double Unders
    2 C2B Pullups
    All pullups were done unbroken. Also I had to do a 15m sprint to get from the jump rope to the pullup bar. Tough Day!

  • Bull Workout

    2 rounds of:

    200 Double unders
    50 pull-ups
    50 Overhead squats (65 lbs)
    1 mile

  • Strength Snatch work Workout

    PreWOD: run 1 mile
    3 rounds of ten reps each:
    Overhead squat with barbell
    GHD sit-ups
    Hand release push-ups

    Workout
    Snatch 5 set of 3 reps @ 50% 60% 70% 70% 70%
    65/75/95/95/95

    Snatch pull 3 sets of 5 reps @ 80%
    115/115/115

    Overhead squat 5 sets of 5 reps @ 60% 70% 75% 75% 75%
    65/75/95X/45(10)/45(10) for the last two since I fail at 95 lbs I did ten reps with just the bar. The heavier weights were killing my wrists.