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

  • 10.18.2013 Workout

    Strength
    5x5 Shoulder Press
    45, 55, 65 (3), 60, 65 (3)

    WOD
    6RFT
    4 Shoulder Press (95/65)
    8 Lunges in front rack
    12 BB Jump overs

    45# - should've done at least 50#. 5:07

  • EASYWOD 07022020 Workout

    3 rounds for quality

    15 wallballshots
    15 hollowrocks
    15 supermanrocks

  • Testing and strength Workout

    80 squats in under 2 min (1:50)
    20 burpees in under 1 min (0:57)

    5x45, 5x65, 5x85 shoulder press

  • Testing Workout

    65 situps in under 2 min (1:45)
    40 pushups (1:38)
    15 push press (0:14)

    3 RDS

    5 Push Press
    10 Push Ups
    15 Sit Ups

  • Cardio blast Workout

    W/ a partner
    16min AMRAP
    While partner runs 400m, other partner is rowing for cal. Total cal is score.
    223 w/ Rachel

    6min AMRAP
    12 Pull Up
    10 Box Jumps
    25 Double Under
    3+44

  • Strength - Back Squat Workout

    3-3-3-3-3
    95-115-135-150-160

  • Power snatch + Push up + v up Workout

    10-9-8-7-6-5-4-3-2-1
    Power Snatch (65)
    Push Up
    V-Up

  • Back Squat 10 x 2 on the minute Workout

    I did this about 10 mintues after the Bench 10 x 2 WOD... I had warmed up for both at the same time before doing the Bench WOD -
    This one I did do it ON THE MINUTE.. so I was trying to explode out with good speed and rest as much between each set.
    185 lbs x 4 for first 2 rounds
    195 lbs x 2 for 2 rounds
    205 lbs x 2 for 2 ronds
    215 lbs x 2 for 2 rounds
    225 lbs x 2 for 2 rounds

    NO BELT.. I felt better after second round. I was getting the muscles to fire the right way again and the body to be tight and fire out of the hole and stay in a better position. I was going a little slow in the begining and not totally stable and locked in.

    I did stretch for about 10-15 minutes POST WOD

    Good workout.. not much warm up and just went right into the 2 heavish workouts. body felt pretty good overall.

  • Custom WOD Workout

    "Bring Sally Up"

    30 reps @ 45#

    3 RFT

    200m run

    12 situps w/ 35#
    12 burpees

  • Helvetin kolmio Workout

    EMOM40
    -assault bike
    -row
    -skierg
    -rest
    Cal: 12,13,14,15,16,17,18,19,20,21