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

  • Thrusters, Strict Chin-ups 15-12-9 Workout

    15-12-9 of:

    thrusters 135# (115# for 2nd/3rd round)* RX is 135# for all
    strict chin ups

    notes: holy smokes, the thrusters got hard at 135. I did 7 and then I did like doubles until 15 on first round. That is too slow so I went to 115 and second round did 9 and 3 and third round 5 and 4

  • Gymnastics + Hard routine Strength

    35 + 130 min
    Warm up EMOM10
    1.Own skill
    A. Butterfly pull up practice for 25 min
    - Practice sets of 6 - 9 reps x 8

    Hard routine
    2.Warm up

    3.Gymnastics
    A. Kipping HSPU practice for 10 min - 4 x 6 reps
    B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
    C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps

    4.Weightlifting
    A. Warm up for clean
    B. Squat clean
    3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
    C. High hang power clean - 3 x 4
    40 45 50 kg

    5.Conditioning
    A. EMOM21:
    1) 20 alt. DB snatch @ 35 lbs > 16 reps
    2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
    3) 10 bbjo, box facing
    B. Straight into: 3 RFT:
    20 alt. DB snatch @ 35 lbs > 16 reps
    10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
    10 bbjo, box facing
    Total time: 29:43
    177/192

  • Squat 5exp Workout

    Wednesday 11th July 2018

    BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat + Front Squat:
    3 x 6

    A2) 3-Point Dumbbell Row:
    3 x 6

    *Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 5 of 8

    3 Rounds for Time:
    15 Burpee-Box Jumps 24/20
    15 Toes to Bars

    Post time and Rx to comments.

  • Camp Mitchell Workout

    For time, team effort

    200m Run

    100 Weighted squats
    20 Flutters
    50 D-Lifts
    20 Flutters
    100m Tire J-Thrus
    20 Flutters
    50m Russian Lunges
    20 Flutters

    200m Run

    C/O 100 Tire Jumps

  • Front squat x 3 (ascending) Workout

    start @ 60 kg and add 10kg as long as you can and then come back down...

    60-70-80-90-100-110-120-110-100-90-80-70-60

  • Back squat Strength

    Back squat

  • "Kelly" Workout

    Five rounds for time of:

    Run 400 meters
    30 Box jump, 20 inch box
    30 Wall ball shots, 20 pound ball

  • Assault + DL Workout

    10 rounds of:
    - 10 cal assault bike
    - 5 DL at 150kg

  • Valentines day wod Workout

    Valentined day wod (you go i go) 1:1 rest, 30 min amrap

  • Front squat Strength

    Front squat