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

  • Snatch/C&J + DL/Slam ball Workout

    Thursday evening:

    1) Snatch:
    5X1 @ 80%, 155
    5X1 @ 90%, 175
    5X1 @ 80%, 155
    – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

    2) Clean & Jerk:
    5X1 @ 80%, 235
    5X1 @ 90%, 255
    5X1 @ 80%, 235
    – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

  • 12 Days of Christmas Workout

    "12 Days of Christmas"
    For Time:
    1 200-Meter Run or Row - Ran
    2 Chest To Bar Pull-Ups
    3 30 Jump Rope Singles - double unders
    4 Slam Balls 30lb
    5 Box Jumps 24 inches
    6 Lunges w/ Weight 25lb plate
    7 Push-Ups - hand release push-ups
    8 Wall Ball Shots 20lb - 10 foot target
    9 Knees To Elbows
    10 Burpees
    11 Med Ball Cleans 20lb
    12 Ab Mat Sit-Ups - GHD
    * Order is same as the song

  • 5-10-15-50 Workout

    5 rounds of:
    5 Pull-ups
    10 Ball Slams
    15 Burpees
    50 Singles

    20 minute time cap

  • 12 Days of Christmas Workout

    For Time:
    1 200-Meter Run or Row (Row)
    2 Chest-To-Bar Pull-Ups
    3 30 Jump Rope Singles
    4 Slam Balls (20lb)
    5 Box Jumps (20 inches)
    6 Lunges w/ Weight (10lb plate)
    7 Push-Ups
    8 Wall Ball Shots (16lb)
    9 Knees-To-Elbows
    10 Burpees
    11 Med Ball Cleans 16lb
    12 Ab Mat Sit-Ups
    * Order is same as the song

  • Ten rounds for time of: Workout

    10 strict pull ups 1 wall ball shots

    9 strict pull ups 2 wall ball shots

    8 strict pull ups 3 wall ball shots

    ....

    2 strict pull ups 9 wall ball shots

    1 strict pull up 10 wall ball shots

  • 2-2-2-2-2 Clean. Full squat clean Workout

    95lbs
    115lbs
    135lbs
    155lbs
    155lbs

  • Angie Workout

    100 Pullups
    100 Pushups
    100 Situps
    100 Air Squats

  • Karen's Drunk Sister Workout

    Warm-up: 3 Rounds

    Turf Suicide
    20 Double-unders
    Sled-pull down & back
    10 Yard broad jumps

    Ab-work: 12 exercises 25 reps each

    WOD: Karen's Drunken Sister - 11:15
    150 Wall-balls #14
    Every 25 wall-balls complete 5 burpees

  • Death by Clean and Jerk Workout

    Find 2RM Clean and Jerk

    110#

    EMOM do concurrent number of Clean and Jerks at 50% your 2RM, Until you cannot complete the number of Clean and Jerks in 1 min, turn into an AMRAP and do as many as you can in the remaining mins.

    1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8, 9-9, 10-10, death 11-15=31

    Completed 10 Rounds plus 31 clean and Jerks at 55#

  • CTB/WallBall/KB AMRAP HQ WOD Workout

    HQ WOD for 12-20-12: AMRAP in 20 minutes of:

    5x Chest to bar Pull-ups
    10x Wall ball shots, 20 pound ball
    15x Kettlebell swings, 1.5 pood

    Subbed KB for 50 # DB Swing

    Completed 11 1/3 rounds.