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

  • Hustle Workout

    For Time:

    -10 Chest To Bar Pull Up
    -200 Meter Run
    -10 Chest To Bar Pull Up

    -15 Burpee
    -200 Meter Run
    -15 Burpee

    -20 Kettle Bell Swing (53/35)
    -200 Meter Run
    -20 Kettle Bell Swing (53/35) (Did #40 here)

    -25 Sit Up
    -200 Meter Run
    -25 Sit Up

  • 40s & double unders Workout

    Warmup:
    3 rounds:
    * 10 second wrist stretches
    * 10 second samson stretch
    * 10 push ups
    * 10 GHD
    * 5-8 dips
    * 5 hang clean (95,115,135)
    * 5 push press (95,115,135)

    WOD:
    * do each exercise with 95#
    * 40x deadlift (unbroken)
    * 40x back squat (unbroken)
    * 40x sumo-deadlift high-pull (sets of 15-20)
    * 40x push press (sets of 10)
    * 100 double unders (slow as fuck)

    we had to clean up our racks before we went upstairs to do the double unders, that took ~2-3 minutes...

    double unders were slow, not necessarily hard. towards the end I was able to do ~10 double unders in a row. before that, I alternated single-double-single-double....

  • Kettlebell swings, Runs, Kettlebell clean and jerk, Toes to bar Workout

    for time:

    max kb swing buy in (24kg)
    then immediately:
    2 rounds:
    200m run
    30x kb clean and jerk (24kg)
    30x toes to bar

    I did 60 on the kb swings, could have probably done 70
    the kb cj were freaking hard, especially the jerk part.
    the toes to bar, the key is to keep them as unbroken as you can. 1st round: 20 then 5, 5 2nd round: 15, 5, 3, 2, 3, 2

  • Helen Workout

    “Helen”

    For Time

    400m Run

    21 KBS 1.5/1p

    12 Pull ups (MOD: Green Band)

    3 rounds

    Afterbash: Group mobility/soft tissue work- The hips

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    14# wall ball
    105# Power Clean

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • Thruster Ladder(s) Workout

    EMOM thruster ladder. EMOM do 2 thrusters starting with a 45# bar and adding 20# each round. When you fail, back to the last successful weight add 10# per round, and do 1 thruster. 
    195#

    THEN

    4 min AMRAP of:

    3,6,9...
    Thrusters 60% max (120#)
    Strict pullups 

  • 9-5-2012 Workout

    21-15-9
    Wallball #20
    Burpees
    TTB

  • 09.06.12 CFW WOD Workout

    3 Rounds PVC Complex

    3 Pass Throughs, 3 Snatch Pulls, 3 Power Snatch, 3 OHS

    Strength: @ 55#
    5×3 Hang Snatch AHAP “bar may not be dropped between lifts”
    WOD:

    4 Rounds

    30 Double Unders

    20 Wallball 20/14

    10 Burpee to 2 Plates “45lb”

  • gym WOD Workout

    12 OH Weighted Lunge
    12 Box Jumps
    12 Burpees
    12 KTS