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

  • Squat and push Workout

    7 Rounds
    30 air Squats
    20 push ups

  • Track (Hurdle Drills, Hurdle Runs, Sprints) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    8x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2)
    4x7 Hurdles Alternating Single-Leg Jumps at 0.76m
    8x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2, 1.00mx2 - 1-step)
    4x7 Hurdles Runs (0.91mx2, 1.00mx2 - 3-step)
    2x10m Accelerations
    4x60m Sprints
    Gymnastics (Handstand Holds)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Spartan Stuff Workout

    3 rounds for time of

    run 50 m
    10 pushups
    run 50 m
    10 squats
    run 50 m
    jumping lunges
    run 50 m
    10 squats
    run 50 m
    10 burpees
    run 50 m
    10 squats
    run 50 m
    10 situps
    run 50 m
    10 squats

  • tabata something else - no rest pullups, pushups, situps, air squats Workout

    Pullup (8) 14,13,13,13,12,11,10,8 (94 total reps)
    Pushup (11) 14,15,15,14,14,12,11,12 (107 total reps)
    Situp (14) 14,14,14,15,15,15,15,15 (117 total reps)
    Squat (15) 20,20,19,16,17,15,15,16 (139 total reps)
    Tabata score = 48, with 456 total reps

    last time I did this was 09/2012 (funny, that time I also got terrible sleep and kendall woke me up a bunch of times in the night)
    M/ 38/ 134 lbs/ 5'-6"
    Pullups: 12 (96)
    Pushups: 14 (119)
    Situps: 15 (126)
    Squats: 16 (128)
    Total Score: 57

    total reps is about: 469

    No rest between exercises is tough.

  • Oly Lifting (Snatch, C&J, Push Press, Back Squat) Workout

    Weightlifting
    4x3 Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x4)
    3x2 C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2x3)
    3x3 Push Press (60kg)
    5-4-3-2 Back Squats (80kg - 90kg - 100kg - 110kg)
    2x10 Weighted Back Extensions (25kg)
    3x6 Single-Leg Hip Thrusts + 8 Strict T2B

  • MGW double under, oh lunge, push-up, bumper s2o and squat Workout

    Warm up:
    4 rounds:
    6 tgu (turkis get up, 3 con cada brazo) (hice 16 16 20 24)
    8 ring rows
    12 dumbell press one hand in lunge position (6 con cada brazo)
    15 rusian kb swing with elastic
    WOD:
    Time cap 10 min.
    50 double under (o 50 pasar encima del bumper pisando con los dos pies)
    21-15-9
    Static bumper oh lunge 20kg
    push-up
    bumper s2o 20kg
    Them 50 squat (air)
    (hice en 8:18)

  • 11/15/2013 SJ, Row, Burpee Workout

    A. Split jerk build to 80% of 1rm in 10mins
    SCORE: 225

    +

    4 rounds for time
    Row 500m
    20 burpees
    SCORE: 7:35.6
    Round 1: 3:17
    Round 2: 3:27
    Round 3: 3:34
    Round 4: 3:27

    Notes:
    A. - perfect form on SJ if you build to it quickly rest 60sec and hit it again
    - focus on pacing through one round at a time
    - increase intensity per round record round splits and total time

  • 11/14/2013 PC, AMRAP, AD Workout

    A. build to 1rm PC in 8 mins start clock when at 50-60% of 1rm
    SCORE: 275
    rest 2mins

    B. 8mins amrap PC 90% of A
    SCORE: 17 reps at 255
    +
    10min AD Z1

    Notes:
    - record max and number of reps for B
    - stay focused on rest periods btw reps
    - CP Battery tester

  • snatch/ohs 21-15-9 Workout

    Strength:
    Snatch, 3-3-3-3-3 (75%)
    OHS, 5-5-5-5-5 (75%)
    *Bonus: Bicep curls, 6-6-6-6-6
    Triceps, 6-6-6-6-6
    WOD: For Time:
    21-15-9
    Dumbell Hang Clean (40/30)
    Burpees

  • EMOM odd minute: 5 DL, even minute 5 deficit HSPU Workout

    Almost no time to really warm up and I also ate before the WOD for the first time.

    Every Minute On The Minute for 10 rounds or 20 mintues of:
    Odd minute: 5 Deadlift (I used 245 lbs)
    Even Minute: Deficit HSPU (I put my hands on 25 lb plates about 20" apart center to center)
    This was a good easy WOD to set up and just warm up and do.
    this is my 4th day and I was a bit tired, but knew my schedule mandated that I get a workout in.
    I did a high rep Bodyweight WOD the night before so I wanted to stick to some basic weight bearing movements so that was one reason to minimize the reps and vary the two movements to a dominantly pulling posterior and pushing upper body.

    Good WOD.
    I was getting a bit tired for sure towards the end.
    I only used chaulk, no belt.
    I did kip in the 7th round the last rep, and the last 2 reps on the following sets.