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

  • Roll, Skip, bound, push, repeat... Workout

    Warm-up
    10:
    Roll-to stretch
    Roll to stand
    Outward round kick to squat
    Shoulder circles then side raises with 15lb plates to 20 sec hold 3 times
    25 secs jumping against the wall to wall sit 4 times
    12 push-ups to side plank

    Strength:
    Push-up Ladder to 6

    Skill:
    Turkish Get-ups
    2 sets w/ windmill 5 each side

    WOD

    AMRAP 16 min

    Run 400 meters (1:20secs of bounding instead of running)
    10 OH Squat 95lbs
    10 Toes to Bar

  • Muscle Up Workout

    WOD:
    For time:
    30 Muscle ups, or 120 Pull-ups & 120 Dips

    120 Pull Ups Green Band
    120 Box Dips

  • Diane Workout

    21-15-9 reps, for time.

    Deadlift (225/135)
    Handstand push-ups

  • Run 1 mile Workout

    Strength/Skill: Run 1 mile, for time.

  • 2012OpenWOD1 Workout

    Complete as many reps as possible in 7 minutes of:

    Burpees

    This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

  • 2012OpenWOD1 Workout

    Complete as many reps as possible in 7 minutes of:

    Burpees

    This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

  • Annie Workout

    Double Unders and Sit-Ups
    50-40-30-20-10 reps

    For Time

  • Power Clean 5 RM Strength

    Power Clean 5 RM

  • Monday Workout

    Lift: deadlift 5-4-3-2

    WOD:

    deadlift 185/135
    box jumps
    21-15-9
    each round starts with 30 lateral bar hops
    for time

  • 5-1-5 Workout

    5 Minutes:
    -600 Meter Run
    -With Time Remaining, Max Reps Ground to Overhead (135,195)
    30 reps

    1 Minute Break

    5 Minutes:
    -200 Double Under
    -With Time Remaining, Max Rep Chest to Bar Pull Up
    12 reps