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

  • "The Chief" Workout

    WARM UP
    Mobility
    - Ball: Pec
    - Band: Shoulder Internal Rotation with Neck
    - Band: Wrist
    Dynamic Warm Up
    8 rounds:
    - Sled Push (90/45#)
    Burgener Warm Up
    Skill Transfer Drills

    WOD – “THE CHIEF”
    Max rounds in 3 minutes of:
    - Power cleans, 3 reps (135/95#)
    - 6 Push-ups
    - 9 Squats

    Score: 386

  • 5x5 Deadlift Workout

    Dynamic Warm Up
    - Turkish Get Ups, 10 reps/side
    C. Burgener Warm Up
    D. Skill Transfer Drills

    WOD - Deadlift
    5x5x5x5x5

    135-205-255-275-295

    Notes: This was my first time doing this workout. Before we've been doing a lot of 1rm. I wasn't sure what weight to put on and I definitely should've added more weight.

  • Strict Press 10 RM Strength

    Strict Press 10 RM

  • Almost Dead Workout

    WOD:
    2 Minutes 21 Deadlifts (225#), Max HSPU in remaining time
    2 Minutes 15 Deadlifts (225#), Max HSPU in remaining time
    2 Minutes 9 Deadlifts (225#), Max HSPU in remaining time
    HSPU up to 45 (if 45 not completed during rounds)

    8-6-5

    Would feel bad, but I did this right after the other daily workout

  • "The Chief" Workout

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps (95 pounds for female)
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    4 +1rep
    3 +7
    3 +2
    3 +11
    3 +1

  • Trappy's Delight Workout

    Push Press
    2-2-2-2-2

    21-15-9
    Deadlift
    K2E
    HSPU

  • Leg Jello Workout

    Strict Pullups
    Weighted Pushups
    5-4-3-2-1-2-3-4-5

    Whole lotta squatta
    20/10 x 8 of air squats
    repeat 4 rounds
    rest 2 minutes in between
    *advanced version is to hold squat in the bottom for the 10 seconds "rest"

  • Angie Workout

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Air Squats

  • Baseline & 100 Pushups Workout

    WOD 1
    Baseline
    50 SDHP 1.5 Pood KB (subbed since no rower)
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    My time: 4:44
    Lindsay's: 5:21 with jumping pullups. half pushups completed from knees. Her first wod of the summer.

    WOD 2
    100 Pushups for time.
    Time: 2:50

  • 2 min. max squats Workout

    Max squats