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

  • OHS-Push Ups-Shuttle Run Workout

    21 OHS
    21 hand release push ups
    150 m shuttle run
    15 OHS
    15 HRPU
    100 m shuttle run
    9 OHS
    9 HRUP
    50 m shuttle run

  • Skill Work - Double Unders/Ring Dips Workout

    Double Unders (3 rounds of 20 reps)
    Ring Dips (3 rounds of 5 reps)

  • EMOTM 10 Minutes Workout

    EMOTM for 10 Minutes:
    5 Pull-ups (green band)
    10 KB Swings (26#)

    Pull ups felt good and KBs were wearing me out by the end. Usually finished pull ups at 10 seconds, started KBs at 15 and finished at 40s.

  • jalkajumppa Workout

    4 rounds: 10 mave 100kg, 20 boksihyppyä 70cm ja 30 DU

  • Hangin Tough Workout

    Partner WOD
    Partner 1: 3 rope climbs 11ft rope
    5 hang cleans 115#
    5 push press 115#
    5 front squats 115#
    Overhead Walks 135# 20yds
    Run back
    Partner 2: During partner 1's Rope climbs and barbell work, #2 must hold a bottom squat. While Partner 1 is carrying barbell overhead, #2 must hang in a pullup position on the rings.
    Switch roles once partner returns to goalpost.

  • WITTMAN Workout

    Seven rounds of:
    1.5 pood Kettlebell swing, 15 reps
    95 pound Power clean, 15 reps
    15 Box jumps, 24" box

  • Skill Work - Over Head Squat/Toes To Bar Workout

    OHS (3 rounds of 15 reps at 75lbs)
    Toes To Bar (3 rounds of 5 reps)

  • Sumo Sprint Workout

    For Time,

    10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

    Sumo Deadlift High Pull @40
    Run 88m

  • "Seal Grinder/Filthy Fifty" Workout

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

    THEN--Aaron/Ryan 2 min max # of SDHP at 95#
    Josh/Liz 2 min max # of Air Squats

    THEN--"Seal Grinder PT WOD"-----Aaron 36:30/Ryan 34:30
    5 Rounds for Time
    50 SDHP at 55#
    20 Push ups
    25 Sit ups
    6 Dead hang Pull ups
    400 m Run

          "Filthy Fifty"-------------Josh 42:25/Liz 36:25
        50 <a href='/journal/movements/52'>Box Jump</a>s 24'
        50 <a href='/journal/movements/2763'>Jumping Pull ups</a>/Ring <a href='/journal/movements/801'>Row</a>s (Scaled)
        50 DB Swings (35#/20#) (Scaled)
        50 Lunge 
        50 <a href='/journal/movements/538'>Sit ups</a>
        50 <a href='/journal/movements/18'>Push Press</a> (25#/15#) (Scaled)
        50 <a href='/journal/movements/3044'>Superman</a>s (Scaled)/Back Extensions
        50 Wall Ball Shots (20#/14#)
        50 <a href='/journal/movements/1689'>Burpees</a>
        50 Four Count Jumping <a href='/journal/movements/1635'>Jack</a>s

  • 08-02-2011 C&J, Burpee PU, Run Workout

    12 Clean and Jerk 135/95

    12 Burpee Pull-up

    600m Run

    9 Clean and Jerk 135/95

    9 Burpee Pull-up

    400m Run

    6 Clean and Jerk 135/95

    6 Burpee Pull-up

    200m Run

    Only did 60# C&J. Did Caleb's O-lift class last night (Snatch & Cleans). Not feeling particularly limber & right shoulder is tweaky. Should have tried 65#.