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

  • OPT Workout

    10' AMRAP

    5 Push Press, 115#
    5 Power Cleans, 115#
    5 CTB
    10 Situps

    @ 8+7

  • Tailpipe Workout

    15 calorie airdyne and 35# med ball hold
    4 rounds

    250m row
    plank
    4 rounds

    fun fun fun

  • Bench Workout

    4x8 50#DB Flat bench
    4x10 push press
    4x8 Incline
    4x10 lateral raise
    4x12 dips
    4x12 pushups

  • WOD Workout

    10 pull-ups 1 kettlebell
    9 pull-ups 2 kettlebell
    and so on, down to
    1 pull-up 10 kettlebell

    Then the same thing with:
    wallball and box jumps

  • Wallball, kbs, 400m Workout

    Back Squats 5-5-5-5-5 (75)

    Then,

    4 Rounds

    20 Wallballs 20/14 (10)

    15 KBS 2/1.5p (green)

    400m Run

  • 2.27.14 Workout

    A) AMRAP 10
    55 pound Shoulder to overhead, 5 reps
    55 pound Deadlift, 10 reps
    15 Box jumps, 24" box

    B) EMOM 10
    Even 12 Wall Balls 14lbs
    Odd 24 KB swings 25lbs

    A) 10 Min of Mobility work

    B) 5 x 500m row (2 Min Rest between each RND)

    C) 3 Rounds: 50 Double Unders, 15 Hang Cleans 55, 10 Burpee CTBs

  • Comp WOD + Bench Workout

    1. Bench 3RH
      185 (PR)

    2. 10-1
      Push press
      15 air squats between each set
      (9:35)

    3. OTM 10
      3 Ring Dips
      Great #

  • WOD Jar of Fun Workout

    Several different movements

  • Strength - Floor Press Workout

    65-75-85-95-105
    5x5

  • EMOM 5 Burpees - 100 Hang Squat Clean Thruster using 35 lb dumbells Workout

    Do 5 Burpees every minute on the minute. The goal is to complete 100 Hang Squat Clean Thrusters using 35 lb dumbells.
    I have wanted to do this for a long time, ever since seeing Jason Khalipa do this. so simple and great overall workout. I did this early in the morning.
    For me, this was a super taxer on the lungs and I was taxed.
    I actually stopped after 75 reps. Next time I'll commit to doing all 100.
    Actually, I started on the burpees, but Jason Khalipa started on the hang clean thrusters, easier to get a bunch more reps initially in my opinion that way.
    I did: 9,7,7,6 to get me to 30 reps and then did 5 reps each minute to complete 75 reps in 13 minutes total.
    The key will be to do at least 6 reps per minute and just keep going. That one rep per minute will make a big difference as it will get me to complete it in about 12 rounds/ minutes past the initial 30 for a total of 16 minutes or so... that's my goal now.
    AMAZING WOD