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

  • "Minute to win it" Workout

    1RM Bench Press 165(+10)

    Conditioning:
    60 seconds Max calories on AirDyne
    Rest 1:30
    60 seconds max Burpee Pullups
    Rest 1:30
    60 seconds max Goblet Squats(53lbs)
    Rest 1:30
    60 seconds max Lateral Bar Jumps
    Rest 1:30
    60 seconds max Burpee Box Jumps (20 inch)

  • Mountain Dog Glutes Workout

    20 minutes incline treadmill walking (3.0 pace, varying hill levels from 10-15.0)
    10 minutes stepmill intervals

    Superset:
    Alternating Barbell Rack Lungess 3x8 (each side)
    Good morning 3x10

    Superset:
    RDL 2x15
    Lunge Jumps 30x

    TriSet
    Wide Stance DB Plie Squat 2x15
    Pendulum Deadlift 2x10 (each side)
    Pistol 2x5 each side
    50x V ups

    Lying Hamstring Curl 3x10
    Leg Press Calf Raise 5x15

  • Deadlift 3x5 Strength

    A: Snatch 8x2
    B: Deadlift 5-5-5
    C: Sissy squats 3set
    D: CGBP 3x5
    E; Strict chin ups 3set

  • Oly Lifting Workout

    Skill
    Snatch from Blocks - 70kg, 75kg Fail
    Clean & 3 Push Presses from Blocks - 50kg, 60kg (slow descent)
    Clean & Push Press from Blocks - 70kg, 80kg
    Clean from Blocks - 90kg
    3x6 Explosive Pushups

    Strength
    3-3-5 Back Squats
    (110kg - 120kg - 100kg)

    Midline
    3x11 seconds L-sit Hold with perfect form (30s rest)
    1x30 Shot-put Situps (28kg)

  • Split Jerk Cluster 7-8-13 Workout

    1.1.1.1.1 x5 split jerk cluster (215, 225, 235, 245, 250)
    (20 sec rest; 3 min. rest)

    3 RFT:
    10 HSPU
    5 Muscle Ups

    SCORE: 8:36

    10 min. Recovery

    10 RFT:
    6 C2B Pull Ups
    6 Ring Dips

    SCORE: 12:36

  • Outlaw Rudy's Blog Workout

    BBG
    1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
    95#-115#-135#-145#-155#

    2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
    (135#)-(135#)-(135#)-135#-(135#); yeah... I missed 4 out of 5. I'm not very consistent w. this lift. I suck at it.

    3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
    135#-135#-135#

    3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
    95#-95#-115#

    Conditioning
    For total reps:

    2:00 ME Double Unders
    160

    Then (no rest)-

    3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
    62

    Rest 2:00-

    3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
    60

    Then (no rest)-

    2:00 ME Double-Unders
    112

  • Hope Workout

    3 rounds, 1 minute each station, 1 minute break between rounds (FGB format):

    Burpees 17 - 15 - 15
    Snatch (75 lbs) 10 - 9 - 8
    Box jump (24 inch) 16 - 16 - 12
    Thrusters (75 lbs) 13 - 12 - 11
    Pull-ups 20 - 16 - 12

  • SixPackShortcuts Chest Workout Workout

    4 Rounds, no time element of:

    Dumbbell Press/Pullover x12
    Dumbbell Chest Press x12
    Push ups x12
    Dumbbell Flys x12

    Used two 25 pound dumbbells for most workouts, last couple rounds used 35's for the chest press.

  • Starting Strength Workout A Workout

    Back squat 255 pounds
    5-1-3-3 reps

    Bench press 205 pounds
    5-2-3-3 reps

    Deadlift 275 pounds
    7 reps

    Pull-ups
    10-5 (40 pound assist)

  • Oly Lifting + Sprints (4x20m, 3x40m) Workout

    Skill
    Snatch - 60kg
    C&J - 70g

    Strength
    3-3-2-1 Front Squats
    (100kg - 110kg - 120kg PR - 130kg Fail)

    Midline
    3x10 Back Extensions (15kg)
    60 seconds Weighted Plank Hold (5kg with arms extended)

    Sprinting/Running
    800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
    Sprints - 4x20m, 3x40m
    6xStanding Triple Jumps
    600m Run + Static Stretching (Cooldown)