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

  • Carry On Workout

    Pre-WOD: Find 1 Round Max Bench Press (115 lb)

    WOD: 3 Rounds For Time: (25 minutes max)
    -400 meter Run
    -200 Meter Plate Pinch Carry: Each Hand (15)
    -200 Single Under
    -50 Sit Up

  • Helen Workout

    3 Rounds
    400m run
    21 KB swing
    12 Pullups

  • 11/15/11 Workout

    SWOD: pullups - 9/7/5

    DWOD: Off-Season

    Complete five 90 second rounds:

    You have 90 seconds to complete the following:

    5 Deadlifts - 225 lbs
    Max Rep Ring Dips 10/5/4/8/7 - regular dips last two rounds

  • Jacked gymnastics + ATP Workout

    Morning: 30 min
    1.5 min walk, 1 min run
    Avg HR 118

    Afternoon: 90 min
    1.Jacked gymnastics
    A. Shoulder Prehab
    LYTP Progressive - Session 1
    3 rounds:
    - 20 reps Y
    - 20 reps T
    - 20 reps L
    - 20 reps P
    - 60s rest

    B. Strict HSPU (with Progressions) (1 x max set)
    - Option 2: Box Assisted Parallette HSPU (24 inch box) > 4 reps, not deep enough?
    - Option 3: Box Assisted HSPU (24 inch box) > 16 reps

    C. Strict Toes-to-Bar (1 x max set) > 16 reps

    D. Mobility - Back & Shoulder Flexion
    2 rounds:
    - 60s kneeling thoracic twist hold on each side
    - 30-60s passive hang on rings (whatever you can manage unbroken)
    - 10 standing pronated shoulder pass-throughs
    - 10 standing supinated shoulder pass-throughs
    - 30s shoulder flexion pulses with bar
    - 60s shoulder flexion hold with bar

    2.ATP workout

  • 11/17/11 Workout

    SWOD: squats @ 185 reset for form
    bench @160

    DWOD: Off-Season

    For time:

    100 Pull Ups

  • 11.17.2011 Workout

    7x2 Deadlift - maxed at 185 PR

    Tabata Row -576 meters

    100 reps of:
    GHD/T2B

  • Pink Workout

    For Time:

    25 Push Press (135)
    50 Chest 2 Bar Pull Up
    50 Hand Release Push Up
    50 Sit Up
    50 Air Squat
    25 Push Press (135)

  • FRAN Workout

    "Fran"
    21, 15, 9
    Thrusters @ 40kg
    Pullups

  • Friday workout! Workout

    10 Pull ups
    30 knees to elbow
    30 dips
    30 weighted squats

  • DU, Cindy, Situps Workout

    50-40-30-20-10
    Double unders - scaled to singles x4
    Sit-ups

    Between sets 1 cindy ( 5 pull-ups - used black band
    10 push-ups
    15 squats)