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

  • Deadlift/Ball Slam Workout

    21-15-9
    deadlift - 145lbs
    ball slams - 14lb

  • May 26-2012 Workout

    part 1:
    1 min AMRAP Box Jumps - 24"
    1 min AMRAP wall balls - 20#
    1 min AMRAP Toes to Bar
    1 min AMRAP Push Press - 75#
    1 min AMRAP Burpees

    100 total reps

    rest as needed
    part 2:
    For time:
    Row 2k- 07:53 for the row

  • 100 Burpee Challenge Day 58 Workout

    100 Burpee Challenge Day 58

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds
    85, 95, 105

    For Time
    15 squat cleans (135/95#) - 65#
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • Mayhem Dec 4, '12 Workout

    20 Unbroken Back Squats - 115#

    10-9-8-7-6-5-4-3-2-1
    Squat Clean 105
    Burpee
    hang squat clean

    50-40-30-20-10-20-30-40-50
    Double Unders
    Sit-ups
    2x jump rope for du's

  • TTP Engine week 4 + Jacked gymnastics Workout

    Morning: 30 min walking
    Including a breath ladder up to 9 for 10 min
    110/136

    Afternoon: 120 min

    1.Jacked gymnastics
    Ring Muscle-up Technique
    Complete:
    - 2 x 5 small swings with a t-shirt or something light between your feet
    - 2 x 5 full ring swings (still with a t-shirt)
    - 3 x (2 swings + 1 hips to rings)
    - 3 x 2 inverted kip to bottom of dip
    + ring muscle up 8 x 1

    2.Conditioning
    Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ rest
    Rest. 2 minutes between sets of intervals

    Rower: 1.58.4, 1.58.0 / 500 m pace
    AB: 53 cal 53 cal

    3.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Thruster, pull up, toes to bar WOD Workout

    Complete the following:

    12 x 40kg Thruster
    12 x pull up
    12 x toes to bar

    9 x 40kg Thruster
    9 x pull up
    9 x toes to bar

    6 x 40kg Thruster
    6 x pull up
    6 x toes to bar

  • Run, stomach WOD Workout

    In teams of 2 complete 3 rounds of the following (1 person runs, whilst other does stomach work):

    • 200m run (14km/h)
    • max reps hands to feet crunches (in time it takes partner to run 200m)
    • run 200m
    • max reps feet to hands leg raises (in time it takes partner to run 200m)

  • 07-12-2011 WOD Tabata Something Else Workout

    Shoulder Press Lift-9

    “Tabata Something Else”
    8 sets of each, 20 seconds on 10 seconds rest:

    Pull Ups =75

    Sit Ups = 86

    Push Ups = 81

    Air Squats = 110

    Count Total reps from all exercises.

    Total reps= 352. Had 375 until I added correctly.

  • Burp, Pull, Jump, Sit Workout

    Pre WOD:
    30 reps of bench press - ring pushups on the amount you fall short of 30
    Used 115 and got 20, 9, 6 reps of bench press (10, 21, 24 ring pushups)

    WOD:
    25 Burpee
    50 Pull Up
    75 Box Jump
    100 Sit Up