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

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds (135, 155, 185)

    For Time
    15 squat cleans (135#)
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • Dual AMRAPs Workout

    7min AMRAP (all weight 95#)
    9 Snatch Grip Deadlift
    6 Hange Power Snatch
    3 OH Squat
    rest 2min
    5min AMRAP (all weight 1.5pd)
    3 KB SDHP
    6 KB Lunges (holding at chest)
    9 KB Swings

    5 rds of each +2 KB lunges.

  • Powerlifting Workout

    Push Jerk

    10 (45%), 5 (55%), 5 (55%), 3 (65%), 3 (75%), 1 (90%), 1 (95%), 1 (105%)

    95, 115, 115, 135, 155, 175, 195, 205F

    Weighted HSPU max 2 sets: 3, 3 (#20 vest)
    Weighted Dips max 2 sets: 6, 5 (#20 vest)

  • A Latta Tabata Workout

    Another good and needed upper body day … the legs are almost back after the half-marathon but this was a great WOD to keep the recovery train moving along while still getting in some awesome work.

    Warm Up:
    2x
    10 American Kettle Bell Swings
    10 Russian Kettle Bell Swings
    10 Sit Ups
    10 Leg Levers

    Mobility:
    PNF Hamstring
    Hip Flexor
    Sit in squat

    Max Effort:
    Power Cleans (~80% of 1RM)
    2-2-2-2-2
    165 lbs

    MetCon:
    A Latta Tabata

    Push Ups
    Sit Ups
    Pull Ups

    Reps Breakdown:
    66
    75
    32

  • Fran Workout

    Warm-up

    Fran at 75 lbs

    7:06

    100 Double-Under practice

  • Fran Workout

    Typical warmup:
    3 rounds:
    10 second samson stretch each leg + wrist stretch
    10 GHD
    10 back extension
    10 push ups
    foam rolled triceps, back, lats for 10 seconds

    WOD:
    Fran
    Three rounds, 21-15- and 9 reps, for time of:
    95 pound Thruster
    Pull-ups

    My palm was still eff'ed up from death by pull ups, and I ripped it open again. @bistro requested a pic the last time and it is attached.

    50 double unders - this takes a while because I suck

  • Swim Workout

    10 Rounds:

    100m swim
    2 min rest between rounds

  • Row Run Workout

    3 RFT:

    500m Row
    400 m Run

  • Squat Cleans and "Cindy" Workout

    Skill:
    Squat Clean

    WOD:
    10-9-8-7…1 reps of Squat Cleans*
    *each round is followed by 1 round of “Cindy”
    “Cindy” – 5 pull-ups, 10 push-ups, 15 Squats

  • Wallball, Double Unders, and Kettlebell Swings Workout

    SKILL:
    Squat
    5 -5-5+
    60% – 70% – 80% of 90% of 1RM
    Add 10LBS to each working-set weight

    WOD:
    4 Rounds Of:
    20 Wallball Shots (20#)
    20 Double Unders
    20 KB Swings (55#)
    20 Double Unders