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

  • 9/13/16 Metcon Workout

    3 Rounds
    15 jump ropes
    20 box jumps (low)
    15 jump ropes
    20 sit ups

    Double Under Levels
    L1: 30 singles
    L2: 60 singles
    L3: 15 doubles
    L4 & L5: 30 doubles

  • 9/15/16 Metcon Workout

    7min AMRAP, for reps
    1-2-3-4-5... ring dips (RMU)
    3-6-9-12-15... sit ups

  • 10 min amrap Workout

    10 min amrap:

    20/17 cal ski
    15 Stoh 95/65 lbs

  • Gymnastics + conditioning Workout

    70 min
    Warm up: EMOM12
    1.Skill
    A. Butterfly pull up drills
    - 4 sets of box assisted butterfly pull ups
    B. Butterfly pull ups
    - 7 + 8 + 9 + 11 = 35 reps
    - 11 reps - PR

    2.Conditioning
    A. 15min @ 70% effort:
    15+15m one arm Farmers carry - 12 kg KB
    10+10 one arm KB swing - 12 kg KB
    5 m HS walk
    -rest 60s-
    Result: 4 rounds

  • 9/20/16 Metcon Workout

    13min AMRAP, for reps
    5 wall walks
    8 broad jumps 6/4"
    11 knee-to-chest (T2B)

  • 10 rounds Strength

    Every 90s for 10 rds:

    1 power snatch + 2 squat snatch ( no tng!)

    Start about 70% of max power snatch and build from there.

  • Amanda Workout

    For Time: 9-7-5

    Muscle Up
    Squat Snatch (135lb)

    I only got through 6 muscle ups before I had to start doing jumping muscle ups. Not as good as I wanted but it's getting better. I went with 115lb squat snatch because my body is feeling pretty beat up after the workouts earlier this week. I was happy with how those went.

  • For time power snatch+OHS Workout

    For time:

    Reps 10,9,8,7...1
    Power snatch / OHS 135/95lbs

    10 power snatch, 10 ohs,9,9...1,1

  • 9/29/16 Metcon Workout

    3 Rounds, for reps
    1min back squats 45/35
    1min push press 45/35
    1min thrusters 45/35
    1min rest

  • Tempo Back Squat Strength

    Take 20 minutes to build to today’s 1-RM…
    Tempo Back Squat x 1 rep @ 32X1

    If possible, have a training partner count your two seconds in the bottom position – “One One Thousand, Two One Thousand, UP!”