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

  • 10 rounds of: 3 BS on the minute (odd minute) & 3 DL on the minute (even minute) Workout

    M/ 38/ 135 lbs/ 5'-6"
    I did a new WOD for me last night:
    20 minutes of:
    Odd minute: 3 reps of 205 lbs BS w/great form & high speed
    Even minute: 3 reps of 225 lbs DL w/great form & high speed

    A slightly less than normal warmup with burgener and trasfer with jumprope only.
    VERY brief warmup for DL (135, 175, 205)(warmup for BS - 95 x 10, 135 x 8, 165 x 6, 185 x 6, 195 x 3, 205 x 3)

  • Partner Badger Workout

    In teams of two, 4 RFT:
    -30 Squat Clean (75)
    -30 Box Jump (24")
    -400 Meter Run

  • 08.21.12 WOD Workout

    Run 800m

    15 Burpees

    15 KB Sumo-deadlift high pull 2p/1.5p

    15 Hand release push ups

    3 rounds

  • Yes You Have to Do Kettlebell Thrusters Workout

    FOR STRENGTH: 8-6-4-2
    Double KB thrusters
    Strict Pullups
    Deadlift

    Finisher:
    Double kb thrusters (53/35)
    burpees
    5-10-15-10-5
    *What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.

  • Psycho Circuit Workout

    NOTE: DO NOT USE OUTDOOR RIG UNTIL FURTHER NOTICE

    STRENGTH:
    6 minutes to work up to heavy double kb clean and press
    - Got 70s. Did not try 88s

    THEN...

    Psycho Circuit
    round 1 30w/25r
    round 2 30w/20r
    round 3 25w/15r
    round 4 20w/10r
    round 5 20w/10r
    *rest 1 minute in between rounds

    Here’s the circuit
    Prowler
    flutter kicks
    burpees
    slamball
    Jump Rope
    swings
    battling ropes
    box jumps

  • Shane is 39 Today!! Workout 

    39 Pullups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>
39 <a href='/journal/movements/1069'>DU</a>
39 Pull ups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>

    _____________ 30 minute time cap, then....
    Sled drag start with #135/90 One drag
    Add one #45 plate another drag
    keep adding #45 and dragging until failure, no rest between drags...load and go

  • The Twelves (times 3) Workout

    Warm Up:
    2x
    5 Strict Pull Ups
    10 Jumping Squats
    20 Sit Ups

    Mobility:
    PVC Pass through
    PNF Hamstring

    MetCon:
    3x
    12 Power Snatches @ 95 lbs
    12 Weighted Box Steps w/ 45 lbs
    12 Leg Levers with Hip Raise

    Max Effort:
    3x
    5 Romanian Dead Lifts @ 165 lbs
    Rest 60 seconds
    5 Barbell Wipers (or 10 Floor Wipers if needed)
    Rest 60 seconds

  • Cindy Workout

    20min AMRAP
    5 pull ups
    10 push ups
    15 air squats

    19+5 air squats
    Ripped at round 13 :-(

  • Death by Power Cleans Workout

    Death by Power Cleans
    Do 1 power clean the 1st min,
    Do 2 powercleans the 2nd min,
    .
    .
    .
    Until you can not finish the number of power cleans for that min.
    135#/75#

    115

  • Snatch Workout

    1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

    Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

    2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

    *had one miss on set 4.all unbroken. made all 3 90%, 95%, 95%.