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

  • Running and Heavy Lifts Workout

    *This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    Establish a 3RM Power Clean.
    165

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    3 attempts, for total reps, of UB Ring Dips.
    10 reps

    Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    Establish a 1RM Push Press.
    155

  • 11-01-2012 Workout

    50 Box Jumps 24"/20"
    50 Sit ups
    50 Pull ups
    400M Weighted Run #45/25
    2 Rope Climbs
    25 HSPU
    100 DU

    finished through the 2 rope climbs at around 12 minutes. took 10 minutes to do 25 HSPU and 100 DUs!!

  • Daniel Workout

    "Daniel"
    For Time:

    50 Pull Ups
    Run 400 meters
    21 Thrusters 95/65
    Run 800 meters
    21 Thrusters 95/65
    Run 400 meters
    50 Pull Ups

  • Party Rockers Workout

    5 RFT:
    5 Power Cleans (185#)
    40 Double Unders

    --rest 2 minutes--

    3 RFT:
    8 Front Squats (185#)
    15 Toes to Bar

  • light work Workout

    BENCH
    ROW
    PRESS

  • PT Class 188 Workout

    Gym Group

    Back squats
    Bench Press
    Lat Pull Downs
    Dips
    Leg Press
    Row
    Dead Lifts

    Mat Room

    Round Robin:

    Jog perimeter then 15 reps of each exercise:

    Jumping Jacks
    Squats
    Push Up’s
    Crunches
    Mtn Climbers
    Jump Squats
    Sprawls

    High Knees

    Target Strikes:

    Sprint forward 1-2 combo punches 20 reps
    Sprint backwards
    10 Burpees
    Sprint forward double tap round house 5 each leg
    Sprint backwards
    10 Burpees
    Sprint forward 20 knees
    Sprint backwards
    10 Burpees

  • Team USA - training workout 1 (with a partner) Workout

    STRENGTH
    3x5 ovrehead squats 50kg (3 mns b/t sets)

    WOD
    For time:
    30 snatches (50kg)
    30 bar muscle ups
    400m run each (sub for 500m row)

    Awesome workout! We divided the snatches to 10-10-5-5. There everything went just fine! On the bar muscle ups we were doing 5 each until we reached the 30. we both had from one failed rep but anyway we did the others unbroken which is very good! The run was just fast!!

  • 11.02.12 WOD Workout

    Strenght Work - 5x3 BS 135 warmup, 225,225,225,225,225

    5 rounds

    12 Push press 115/85

    40m shuttle sprint (4x10m)

    8 Snatch 115/85 (this means you receive the bar in the SQUAT!)

    17:57 Did 12 Snatch in the first two rounds realized in the thir dna dwent down to 8 for the last two rounds. The snatch was easier towards the end rather then the first round or two.

    Happy to RX

  • Gizmo Workout

    1 rep max bench press-195 failed at 205

    then

    "Gizmo"
    11min AMRAP
    3 MU (3:1 pull-ups/ring dips)
    25 sit-ups
    87 II unders (1:1 singles)

  • Gizmo Workout

    1 rep max bench press - 105#

    then

    "Gizmo"
    11min AMRAP
    3 Muscle Ups (3:1 pull-ups/ring dips)
    25 sit-ups
    87 double unders (1:1 singles)

    kipped pullups w/ banded dips, subbed 15 Back Extensions and 10 situps