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

  • WOD Workout

    6 rounds of:

    10 burpee pull-ups
    10 deadlift (155 lbs)
    10 wallball (20 lbs)

  • The Goods Workout

    4 X 8 Bench Press @ 65% (Did #65)

    4 X Max Effort Ring Dips (Did 8,10, 10, 8)

    4 X 400 Meter Run (Rest 1:1)

    50 GHD or 75 Weighted Sit ups (Did situps with #25 barbell)

  • Gymnastics + strength Strength

    150 min
    WU 15 min
    1.GS
    A. MU 45 min
    - Skill drills
    - MU 10 x 1
    - Total of 10 MU

    B. Bfly
    - 20 reps

    C. Bfly CTB
    - Box drills x 3 sets
    - Singles 8 x 1 reps

    2.Strength
    A. HSPU Strength, 6 sets:
    3 Pike HSPU + max hold at bottom
    - Rest as needed
    - 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

    B. Bench press 6 RM (max 2 sets)
    30 40 46 48 kg

    C. Bench press 5 x 4 @ 6 RM weight
    48 kg
    - Rest as needed-

    D. 5 sets:
    - Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
    - DB Prone row x 8 (Heavy, but controlled) - 25 lbs

  • Endurance WOD Workout

    For time:
    50-40-30-20-10
    Double unders
    DB snatches

    50/40 cal ski after each round

  • Valentine's Day Workout

    WOD1: The First Date
    21-15-9
    Hand Release Pushups
    Sit-ups

    Your Partner must complete the entire WOD first while you hold a plank position. When Partner 1 is finished, you switch roles.

    WOD2: The Break Up
    With a running clock BOTH partners simultaneously complete:
    1st minute: 1 Push Press + 1 Burpee (95)
    2nd Minute: 2 Push Presses + 2 Burpees
    Adding 1 push press and 1 burpee per minute until either teammate can not meet the required reps
    (((Completed 8 rounds)))

    WOD3: The Make Up
    6 Rounds for Time:
    5 Power Cleans (115/75)
    10 Pull-ups
    200m Row
    Partners will alternate

  • WOD Workout

    5 rounds of:

    12 kettle bell (45 lbs)
    12 box jump
    12 sit ups
    12 Burpees
    12 wallball (18 lbs)

  • gymnastic strength Workout

    5 Sets of:
    Strict Deficit Handstand Push Ups 3-5 reps
    Usa un deficit impegnativo
    Rest as need each sets

  • Ascending kettlebells, pull-ups Workout

    10 min AMRAP

    3 kbs
    3 c2b pull-ups
    6 kbs
    6 c2b pull-ups
    ...
    Increasing by 3 each round

    Used 35 lbs kettlebell (light)
    Purple rubber band

    6 rounds + 5 pull-ups

  • 2 rounds of: 100 DUs, 50 reps of 95 lb shoulder to OHD barbell PP, 25 T2B Workout

    Two rounds for time of:
    100 Double-unders
    95 pound barbell, Shoulder to overhead, 50 reps
    25 Toes to bar

    Did this one at my lunch hour at mid city gym
    did a quick 20 minute warm up...
    I did the PPs from the rack as it only Rxd the PP shoulders to OHD.
    All DUs were unbroken both times & I did the the T2B both times in 16 + 9 with 10-15 secs rest
    Good WOD... hard and fast.
    My shoulders were a little bit sore from the 20 minute on the minute WOD I did a couple nights ago but this was still a good WOD.
    Quick stretch, shower and back to work.

  • OH Press Workout

    Warm Up: shoulder prehab, arm circles, 10 light kb push
    press
    Strength: OH press 5-5-5+, then 1 set AMRAP @ 70% day’s (63) (11)
    weight superset with 4 sets, alternating AMAP strict pull ups AMAP
    srict chin ups (10 only did 2 set of each)

    Met Con: 2 rounds for time of 50 burpees* * if
    completed in under 4:00, rest 3:00 between rounds * if completed in
    4:01-5:00, rest 2:00 between rounds * if completed after 5:00, rest
    1:00 between rounds

    2:53 1st round
    3 min rest
    8:27 done