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

  • Dirty Dozen Workout

    FOR TIME

    25 Walking lunge steps
    20 Pull-ups
    50 Box Jumps 20"/14”
    20 Double-unders
    25 Ring dips
    20 Knees 2 Elbows
    30 KB swings at 2.0pd/1.5pd
    30 Sit-ups
    20 Hang Sq Clean 75lbs/45lbs
    25 Back Extension
    30 WallBall shots at 20lbs/14lbs
    3 Rope Climb

  • CHIEF Workout

    “CHIEF”

    5 Rounds of 3 min AMRAP’s

    3 Power Clean 135/95

    6 Push-up

    9 Squats

    1 min Rest between Rounds

    Did 27 + 8 squats. PR is 28. Obviously wasted some precious time =(

  • Run Workout

    Run Intervals

    2 miles (400meter run / 400meter walk)
    Time: 26:00

    Treadmill and increased elevation every 800meters

  • 10 -> 5 Ladder Workout

    10, 9, 8, 7, 6, 5 reps - For Time

    Time: 20:45

  • Fran Workout

    Fran

    Result: 4:55

  • Dirty Dozen Workout

    "Dirty Dozen" for time:

    25 Walking lunge steps
    20 Pull-ups
    50 Box Jumps 20"/14”
    20 Double-unders i did 40 single-unders
    25 Ring dips
    20 Knees 2 Elbows
    30 KB swings at 2.0pd/1.5pd i did 1.5pd
    30 Sit-ups
    20 Hang Sq Clean 75lbs/45lbs
    25 Back Extension
    30 WallBall shots at 20lbs/14lbs
    3 Rope Climb

  • Conquest Workout

    PreWOD: 7X2 Dead Lift(350) - 305

    WOD: For Time:

    3 rounds
    - 30 DU
    - 15 Clapping Push Up

    3 rounds
    - 30 Walking Lunges
    - 15 KB Swing

    3 rounds
    - 30 Sit Up
    - 15 Pull Up

    There is no break between each couplet of exercises. Just keep going!

  • Bacon & Almond Butter Workout

    Warmup: 15/15 x 5 KB Snatch
    + used 62lb kb. Lowest round was 5 reps

    Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
    5 x 5

    Workout: 5 Rounds
    Gate Sprint
    20 Pullups
    10 HSPU

    +only got first round unbroken... Lack of sleep is catching up with me. My time was pretty shitty

  • Heart Racing... Workout

    35 double-unders
    run 250m

    5 rounds

    The worse time to have a shoelace come undone is during double-unders! Argh.

  • Conquest Workout

    PreWOD: 7X2 Dead Lift (405)

    WOD: For Time:

    3 rounds
    - 30 DU
    - 15 Clapping Push Up

    3 rounds
    - 30 Walking Lunges
    - 15 KB Swing

    3 rounds
    - 30 Sit Up
    - 15 Pull Up

    There is no break between each couplet of exercises. Just keep going!