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

  • Front Squat 1 RM Strength

    There is no description for this WOD as it is stat.

  • TTP Strength + Jacked gymnastics Strength

    135 min

    1.Skill
    A. Ring MU practice for 45 min
    - Progressions
    - Muscle ups 6 x 1

    2.Weightlifting
    A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 s.
    35 35 37.5 / 37.5 40 40
    42.5 42.5 45 / 45 47.5 50

    3.Skill / Gymnastics
    A. Handstand push up (kipping or strict)
    A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
    Result: 14 reps
    A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
    5 5 4 5 5 4 4

    4.Strength
    A. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window

    B. Alternate B1 / B2 for 4 rounds
    B1. Quads machine – 12 reps, rest 1m before B2
    25 27.5 30 30 kg
    B2. Single arm DB row – 12/10/8/8 reps/side @ AHAFA, rest 2m before B1
    35 35 40 40 lbs

    5.Cool down
    A. Assault bike for 5 minutes at very easy pace
    B. Movement flow of your choice from video library

  • 4 Rounds for Time Workout

    4 Rounds for Time
    Burpees- 12 reps
    Shoulder to Overhead- 10 reps
    Fr Rack Walking Lunges- 20m
    KB Snatch each side- 10 reps

  • Squats and Push-Ups Workout

    3 x 5 squat @ 205lbs

    then…

    30 back squats @ 50% of 3×5 100lbs
    10 push-ups
    15 front squats
    10 push-ups
    10 overhead squats
    10 push-ups

    2 rounds

    Went easy on the back squat as it kills my shoulders, happy enough with 205. This workout was made even more difficult as I was wearing Firefighter gear in preparation for a competition on the 8th of October in support of Fallen Firefighters - The comp is done in full bunker gear.

    Shoulder felt really good post WOD, wrists were killing.

  • Modified Carse Workout

    For time

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

    Squat Clean @40kg
    Double Under
    KB Swing @24kg
    Box Jump @24"

  • 10-3-2011 Workout

    800M Run

    21-15-9
    DU
    Burpees

    800M Run

  • 10.03.11 WOD Workout

    Push Jerk 5.5.3.3.1.1.1

    5 min Rest

    10 C2B

    20 Ring Dips - Band ring dips on the last 5

    30 Tuck Jump

    40 T2B

    50 Double Unders Mostly singles

    My split jerk is crappy, so I ended up working form rather than weight. Was going okay on time but Cory (rightly) made me take a real shot at doing DUs in the WOD. Time is approximate.

  • 10.03.11 WOD Workout

    Push Jerk 5.5.3.3.1.1.1 - barely got 135 for 1

    5 min Rest

    10 C2B

    20 Ring Dips

    30 Tuck Jump

    40 T2B

    50 Double Unders

    just not feeling it today

  • DU's and Sprints Workout

    As many rounds as possible in 15 minutes of:
    20 Double-unders
    100 meter sprint

    12+20+70m

  • OHS Workout

    3 OHS @ 95
    On the minute, every minute, for 15 minutes