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

  • Flight simulator Workout

    Flight simulator
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Double unders

    20 min cap

    Got to 30 on the way up. Took a bunch of tries.

  • Justin Workout

    a) 3x5 bench press = 85lbs

    b) 3x3 back squat = 70lbs

    c) Justin
    30-20-10 for time of:

    BW Back Squats
    BW Bench Press
    Strict Pull Ups* i did jumping pull ups

  • Press Workout

    bench
    fly
    incline bench
    arnold press

  • Track (Hurdle Jumps, Sprinting Drills, High Jump Running, Strides) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    6x6 Low Hurdles Alternating Single-Leg Jumps
    12x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
    4x50m High Jump Curve Running finishing with a takeoff
    6x80m Strides on Grass
    Some Glide Kips and Back-Hip Circles
    2 Laps of the Infield + Foam Rolling

  • OHS Workout

    There is no description for this WOD as it is stat.

  • Track (Hurdle Jumps, Sprinting Drills, High Jump Running, Strides) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    6x6 Low Hurdles Alternating Single-Leg Jumps
    12x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
    4x50m High Jump Curve Running finishing with a takeoff
    6x80m Strides on Grass
    Some Glide Kips and Back-Hip Circles
    2 Laps of the Infield + Foam Rolling

  • Track (Pole Vault, Discus, Running) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Pole Vault Sprinting Drills (2x20-30m, high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
    Pole Vault Plant Drills
    Pole Vault Takeoffs (6-steps, no bend)
    Pole Vault Jumps up to 2.70m (12-step)
    Discus Throws 2kg (standing, half-turn, full throws)
    4x150m Runs (100m walk back as rest)
    Some jogging and skipping + static stretching (Cooldown)

  • 20m misc Workout

    12m yoga
    8m curls with 30s

  • April 12th 2014 Workout

    Partner WOD

    400m Run
    40 Cleans 135/95
    40 chest to bars

    400m Run
    30 Snatches 135/95
    30 Toes to bar/ Knees to Elbow

    400m Run
    20 Thrusters 135/95
    20 Burpee Pull-ups

    400m Run

    *Did 85lb cleans
    *55lb Snatch
    *65lb Thrusters

  • Home - run Workout

    Run

    w/ Jae: 14:05
    myself: 7:55