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

  • 5.1.14 Workout

    20 Minutes of Clean Skill Work
    Then...
    EMOM For 15 Minutes:
    3 Deadlifts 205#
    3 Burpees over the bar

  • 5.5.14 Workout

    5 Sets of Top of Overhead Squat Holds
    *Each set should be an attempt to hold for 1 Minute. Rest 1 Minute between sets
    Sets 1-3 = 45#
    Sets 4 & 5 = 65#
    Then..
    20 Minutes of Hang Squat Clean Skill Work
    (worked on getting under the bar quickly and popping the hips)
    Then...
    For Time:
    30 Calorie Airdyne
    20 Power Swings 53#
    400M Run
    20 Power Swings 53#
    30 Burpees
    20 Power Swings 53#
    7:33

  • Hang Power Cleans, KBS, Wall Balls Workout

    4 Rounds for time

    10 Hang cleans 135/95: Mod to 55

    15 KBS 2/1.5p: Mod to orange

    20 Wall balls 20/14: Mod to 12

  • WOD Workout

    started Fight Gone Bad

    1 and a half rounds in, my hamstring was bothering me, so I stopped.

  • WOD Workout

    Started today's WOD

    200m
    15 pull-ups
    10 hanging snatch (95 lbs)

    Finished the first round fine. Then pulled my back. Had to stop.

  • AMRAP - Thrusters/KB-swings/Burpees Workout

    Pre-WOD
    * 5k run (24:51)

    WOD - AMRAP (20 minutes)
    * 5 thrusters (95 lbs)
    * 10 KB-swings (50 lbs)
    * 15 burpees

    Post-WOD
    * 50 ab-crunches (70 lbs)

  • 3 half ladys Workout

    1/2 helen
    2 min rest
    1/2 diane
    2 min rest
    1/2 isabel

    Score is time less rest

  • Peterson - Sealfit Workout

    OPWOD MONDAY 5/5/14

    Stamina: 3 rounds, not timed: Max rep x DB bench press @ (50#, 55#,60#), 12x 1-arm DB rows, each arm (AHAP), 15x barbell shrugs (AHAP)
    25, 18, 11
    40#, 45#, 50
    55#, 60#, 64#

    Work Capacity: Complete the following for time:
    3 rounds: 21x deadlift (135#), 15x box jump (24in/20in)
    time: 2 rounds: 11:15

  • Cindy, rope climbs Workout

    Group warm up, then;

    For time

    3 rounds of “Cindy” (1 round of “Cindy” = 5 pull ups, 10 push ups, 15 squats)
    1 rope climb
    3 rounds of “Cindy”
    2 rope climbs
    3 rounds of “Cindy”
    3 rope climbs

    Ring pulls/knees
    1 rope -> 3 lower/raise body to floor

  • Gymnastic metcon Workout

    • 4 Round of:
    GHD Hip Exstensions 20 reps
    GHD Sit Ups 20 reps