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

  • Brutal Workout

    10 Minute AMRAP

    -60 Bar Facing Burpee
    -30 O/H Squat (95/65)
    -10 CTB Pull Up

    Record total reps (1 round = 100 reps)

  • DHS Backyard Workout

    50 Bar Facing Burpees
    50 Lunges
    100 Pushups
    100 Jumping Jacks
    100 Squats
    50 Spideys

    Followed by:

    10 Bar Facing Burpees
    10 Lunges
    20 Pushups
    20 Jumping Jacks
    20 Squats
    10 Spideys

  • 10.04.11 WOD Workout

    21.18.15.12.9.6.3

    Ground to Overhead

    3.6.9.12.15.18.21

    HRPU

    5 min Rest

    100m Row, on the minute for 9 mins.

    Feeling good. Just alittle pain in the hip so opted to row over run.

  • Strength - Thrusters Max 75# Workout

    3 reps - 5 Rounds

  • 10-04-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    180 Navy Arm Cir­cles
    18 Burpees
    18 Squats
    18 Sit Ups

    Skill: Kip­ping Pull Ups

    Work: 5 Rounds of
    20 Dou­ble Unders / 100 Sin­gle Unders
    30 Knees 2 Elbows
    40 Air Squats

  • CFFB 10.04.11 Workout

    SWOD

    Deadlift 3x5
    185#

    This felt great. My back didn't hurt at all. With that said, I'm basically starting over with this and back squat. It's worth not hurting myself permanently.

    DWOD

    On the Minute:

    Perform 2 Power Snatches & 4 burpees for 12 minutes.

    *Go as heavy as possible on power snatches.

    135# this was totally manageable. I probably could have gone up 5# or 10#, but this was about right.

  • 10.04.11 WOD Workout

    21.18.15.12.9.6.3

    Ground to Overhead

    3.6.9.12.15.18.21

    HRPU

    5 min Rest

    100m Sprint on the min for 9 min, total of 10 rnds

  • TTP Strength week 3 + Jacked gymnastics Strength

    140 min

    1.Skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 30 min
    - Progressions

    2.Weightlifting
    A. Behind the neck split jerk + jerk – (9) x (1+1) @ 65+%, go every 90s

    3.Strength
    B. Rotate B1 / B2 / B3 for 4 rounds
    B1. Single leg KB deadlift – 10/side @ AHAFA, tempo 2010, rest 90s before B2
    16 16 16 g
    B2. Bulgarian split squat – 10/side @ AHAFA, tempo 2010, rest 1m before B1
    25 25 25 lbs
    B3. Single arm KB overhead carry – 30m/side @ AHAFA, rest 90s before B1
    16 16 16 kg

    C. Rotate C1 / C2 / C3 for 2 rounds
    C1. Seated single arm DB press
    8*20 8*20 lbs
    C2. Bicep curl
    8*20 8*20 lbs
    C3. KB push press
    12*12 12*12 kg

  • Tuesday 111004 Workout

    Thrusters 3-3-3-3-3-3-3 for load
    75-95-115-125-135-140-145(2x's)

    Buy in:

    "Annie"
    50-40-30-20-10 rep rounds of:
    double-unders (double amount of singles)
    Sit-ups

    8:49

  • Angie Workout

    100 Pull-ups
    100 Push-ups (Hand Release)
    100 Sit-ups
    100 Squats