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

  • Ring Dips, Kettlebell Swings, & Squats Workout

    Strength:
    Deadlifts
    (10 – 8) 5 – 5 – 5

    WOD:
    12 Min AMRAP
    4 ring dips
    8 Kettlebell Swings
    12 Squats
    *complete 3 deadlifts after every 2 rounds

  • OHS Workout

    5x20 kg
    5x30 kg
    5x35 kg
    5x40 kg
    5x45kg
    3x50 kg

  • 100 pullups, 100 pushups, 100, situps, 100 air squats - all wearing a 20 lb vest Workout

    100 pullups, 100 pushups, 100, situps, 100 air squats - all wearing a 20 lb vest
    I did this one like a slow and steady pace. Actually my grip was slipping a bit on the pullups. The bar is really smooth. Of course the pullups took the longest. I started with i think 6 sets of 10 then sets of 6 & 5 and at the end 3s. Pushups were similar in that I did I think 5 sets of 10 then a bunch of 8's then 6's and 5s. Situps were the easiest. I did 20, then sets of 15, and I did 2 sets of 10 at the end. Air squats were fine, but my legs were cramping up after I did the first 35, so I was doing 15 then a few seconds rest and repeat. I would sit down and shake out the legs. If I really squeezed at the top, the quads would just lock up for a few seconds each rep.. made them slow, but I just did them slow and steady....
    what a difference the vest makes... like twice as slow and a totally different feeling. Glad I did this WOD last night.

  • 070512 Workout

    Strength:
    Push Press 5x5 @135 lbs---need to work on form so may lower weight for next time.

    WOD:
    1/2 mile run
    then
    3 rounds
    DB Swings, 25 reps @ 50lbs
    Burpees, 25 reps
    then
    1/2 mile run

  • Wood Workout

    "Wood" The Story Behind The Hero
    32-year old Brett Woods is an Austrailian Special Forces Commando and was killed in Afghanistan. He died instantly when an insurgent IED expoloded on a foot patrol he led in the Kandahar Province. Wood was an esteemed member of the Australian Defense Force. Sergeant Brett Wood is survived by his wife Elvi, his mother Allison, and his father, David.

    "Wood"
    5rds of this for time:

    Run 400m
    10 Box Jump Burpees (24/20)
    10 SDLHP (95/65 RX)
    10 Thrusters (95/65 RX)
    Rest 1 Minute

  • Ring push ups Workout

    Strength/Skill
    Deadlift
    3x3x2x2x2

    WOD

    4rds of this for time:

    5 Deadlift (275/190)
    10 Ring Push Ups
    10 Box Jumps (24/20)
    10 Burpees
    200m Run

  • Ham It Up Workout

    WOD: On The Minute Every Minute For 15 Minutes:
    -1 Squat Clean
    -1 Front Squat
    -1 Thruster
    (135 for first 5mins, 155 for last 5mins)

    Post WOD:
    Partner 4 X 400 Meter Run (1:1 Work/Rest)

  • SDLHP Workout

    WOD

    3-6-9-12-15-18-21

    Push Ups
    SDLHP (Barbell 75/55)
    Toes to Bar

    Cash out, you select---2 Chicken Runs or 10min on the bike

  • Sweet Pea Workout

    "Sweet Pea"

    50 DU's 200 singles
    10 Box Jumps
    40 DU's 200 singles
    20 Box Jumps
    30 DU's 150 singles
    30 Box Jumps
    20 DU's 100 singles
    40 Box Jumps
    10 DU's 100 singles
    50 Box Jumps

  • KB swings Workout

    Strength/Skill

    Push Press
    3x3x3x3x3

    WOD
    3rds of this for time:

    15 KB Swings (1.5/1 pood)
    400m Run
    10 KB Clean & Jerk (1.5/1 pood) - red
    400m Row