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

  • Pull Clap Sit Squat AMRAP Workout

    Find 1 RM Shoulder Press

    10 Min AMRAP:
    - 20 CTB Pull ups
    - 20 Clapping Pushups

    - 20 Situps
    - 20 Squats

    Record total REPS. For example 1 round = 80 reps

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM
    Then 5 min rest followed by:
    Annie
    50.40.30.20.10
    Double Unders
    ABMAT

    Snatch work was done at 100#. It definitely got heavy towards the end for that many reps, but I could have done more :D

    Annie - 6:37, no PR, but it was still a good effort. Double Unders just were NOT my friend today.

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM -- 45lbs

    Then 5 min rest followed by:

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    15:22. 1st time doing Annie and I Rx'ed it! PR + Rx = Happy Pam.

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

    Then 5 min rest followed by:

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    I did all the DU's unbroken!!!

  • Pull Clap Sit Squat AMRAP Workout

    Find 1 RM Shoulder Press (85)

    10 Min AMRAP:
    - 20 CTB Pull ups
    - 20 Clapping Pushups

    - 20 Situps
    - 20 Squats

    Record total REPS. For example 1 round = 80 reps

  • Pull Clap Sit Squat AMRAP Workout

    Find 1 RM Shoulder Press

    10 Min AMRAP:
    - 20 CTB Pull ups
    - 20 Clapping Pushups

    - 20 Situps
    - 20 Squats

    Record total REPS. For example 1 round = 80 reps

  • Michael Workout

    3 Rounds for time

    Run 800
    50 GHD Sit Ups
    50 GHD Back Extensions

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
    Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10

  • Wendler Bench Press Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
    Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
    Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10

  • 11-26-2012 Workout

    Front Squat Max 1 Rep