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

  • Mudder Workout

    Freak!
    Swings
    Pull ups
    Box jumps
    Squats

  • Strength by Feel Cycle (w1 d6) Workout

    Jerk - 4RM; 90% x 4 x 2
    - 115x4 / 125x4 / 135x4
    - 90% 120x4 / 120x4
    Push Press - 5RM; 90% x 5 x 2
    - 115x5 / 120x5
    - 90% 110x5 / 110x5
    Back Squat - 5RM; 90% x 5 x 4
    - 135x5 / 205x5 / 235x5 / 255x5 / 270x5
    - 90% 245x5 / 245x5 / 245x5 / 245x5
    Bent row - 5RM; 90% x 5 x 2
    - 115x5 / 145x5 / 155x5
    - 90% 125x5 / 125x5
    Unanchored sit-ups - 3 x max reps
    - 33 / 20 / 22

  • 2:00 max reps Workout

    2:00 max reps pushups
    1:00 rest
    2:00 max reps situps
    1:00 rest
    2:00 max reps squats
    53+49+70

  • home wod 1/15 Workout

    6 rounds of
    -run quarter mile (400M)
    -10 push ups
    - 50 2 count flutter kicks
    - 10 pull ups

    *not for time just keep going never stop, I timed my total run mile and a half was 10:44

  • Fran Workout

    21-15-9
    Thrusters (95/65)
    Pull Ups

    10ish sec slower than my pr - jacked finger & I apparently like not improving . . .

  • Ring Dips & double unders Workout

    Skill - Ring Dips and Pistols: superset 3 x5
    20 minute AMRAP
    5 ring dips
    10 wall ball
    15 weighted situps
    100 jump rope

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up EMOM14 + 15 m HSW
    1.Own skill
    A. MU drills for 20 min
    B. E2MOM: muscle up
    - 16 x 1
    - 1 x 2
    - Total of 18 MU
    C. Butterfly pull up practice for 15 min
    - Practice sets: 8 x 6-8 reps

    2.Weightlifting
    A. Build to heavy: Hang power clean + Push press + Push jerk

    B. Low hang clean pull 3 x 5 @ 100-105% of max of A)
    3 x 5 x 57.5 kg

    3.Strength
    A. Front squat 3 x 1 @ 90% - 3 x 1 x 79 kg
    - Rest as needed

    4.Accessory
    - Pallof press 3x10/puoli
    - Single leg glute bridge 3x10/puoli

  • Quick Hitter Workout

    For Time:
    5 Rounds:
    5 Power Cleans (155)
    10 Lunges with weight racked

    Can't remember my time - had it logged but wodstack lost it (server crash)

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

    Had this logged. Wodstack lost it due to a server crash.

  • LYNNE Workout

    Five rounds for max reps of:

    Body weight bench press (190 lbs)
    Pull-ups

    There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

    Bench: 12 - 9 - 9 - 7 - 5
    Pullups: 32 - 29 - 28 - 23 - 21