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

  • Strength Workout

    3x5 clean and jerk
    3x5 dead lift
    90kg,110kg,120kg
    130kg 1 rep
    140kg 1 rep
    New pb on dead lift!
    3x5 shoulder press @40kg

  • murph Workout

    5-3-2-1-1 thruster 140# pr

    "MURPH" with 15# weight vest
    run 1 mile
    100 pull ups
    200 push ups
    300 squats( sub 150 sit ups/150 squats
    run 1 mile

  • 5/3/1 Squat and Press - Week 1 Workout

    Squat:
    245 x 5
    280 x 5
    315 x 8 (needed to get lower)

    Deficit deadlifts: 3 x 10 @ 240, 275, 320

    Military Press:
    95 x 5
    110 x 5
    125 x 9

    Close grip bench 3 x 10 @ 135, 165, 195

    Core:
    5 x 10 GHD situps

  • 2012 Spartans' Gym Open Comp Workout

    Event 1:
    Deadlift 1 min AMRAP @ 185lb
    - 53 reps (1st place)

    Event 2:
    8 min: 1000m row followed by 75lb sandbag bear hug carry for distance
    - 1st place

    Event 3:
    50 squats, 50 HR push ups, 50 situps, and 25 box jumps followed by a 1 mile run
    - time: 11:25ish (1st place)

  • Badger Workout

    3 Rounds

    800m Run
    30 Squat Cleans 40/30
    30 Pull ups

  • 100 Burpee Challenge Day 67 Workout

    100 Burpee Challenge Day 66

    2/3 the way done!

  • Starting Power Workout

    Day 4: B

    AMRAP with muscular failure
    max 36 reps+2,5kg

    60x60kg deadlift
    60x25kg shoulder press
    59 x strict pull up ( lilac ubber band)

  • WOD Workout

    30 wall ball, 30 situps for 12 min. Did 4 sets+ 37

    Something about 83# 12 min 5 reps (prob squats) + 5 blue Pull Ups

  • Legs Workout

    Seated Quad Curl Machine:
    - 21.5kg x 50

    Seated Hamstring Curl Machine:
    - 24kg x 50

    Back Squat + OHS:
    - 20kg x 5 + 20kg x 5, 30kg x 5 + 30kg x 5, 40kg x 5 + 40kg x 5

    Back Squat:
    - 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 5, 120kg x 5

    Back Squat + Decline Plate Sit Up:
    - work:rest = 1:1
    - 4 rounds
    - 60kg x 10 + 20kg x 10

    Deadlift + Deadlift (feet on plates):
    - 20kg x 5 + 20kg x 5, 30kg x 5 + 30kg x 5, 40kg x 5 + 40kg x 5, 50kg x 5 + 50kg x 5, 60kg x 5 + 60kg x 5, 70kg x 5 + 70kg x 5, 80kg x 5 + 80kg x 5, 90kg x 5 + 90kg x 5, 100kg x 5 + 100kg x 5,

    Deadlift:
    - 110kg x 5, 120kg x 5, 130kg x 5, 140kg x 5, 140kg x 5, 160kg x 5, 170kg x 5

    Deadlift + Butterfly Pull Up:
    - 100kg x 10 + 10, 80kg x 15 + 15, 60kg x 20 + 20

    Row 200m
    50secs x Plank Hold
    Row 200m
    50secs x Push Ups
    Row 200m
    50secs x Sit Ups
    Row 200m
    50secs x Air Squat
    Row 200m
    50secs x Burpees

  • Shoulders Workout

    Seated Dumbbell Press + Seated SHoulder Fly:
    - 12kg x 5 + 12kg x 5
    - 22kg x 7 + 12kg x 7, 24kg x 7 + 12kg x 7, 26kg x 5, 12kg x 2 + 12kg x 7, 28kg x 4, 12kg x 3 + 12kg x 7

    Barbell Shoulder Press + Barbell Shrug:
    - 20kg x 7 + 100kg x 7, 30kg x 7 + 110kg x 7, 40kg x 7 + 110kg x 7, 50kg x 7 + 110kg x 7

    Barbell Upright Row + Dumbbell Front Raise:
    - 40kg x 5, 30kg x 5 + 12kg x 5
    - 3 rounds:
    - 50kg x 5, 30kg x 5 + 12kg x 5

    Seated Shoulder Press Machine + Plate Front Raise:
    - 20kg x 7 + 20kg x 7, 25kg x 7 + 20kg x 7, 30kg x 7 + 20kg x 7, 35kg x 7 + 20kg x 7, 40kg x 7 + 20kg x 7

    Dumbbell Shrug + Bent Over Dumbbell Reverse Fly:
    - 36kg x 7 + 5kg x 7, 38kg x 7 + 5kg x 7, 40kg x 7 + 5kg x 7, 42kg x 7 + 5kg x 7

    Dumbbell G2O + Toes to Bar:
    - 3 Rounds:
    - work:rest = 1:1
    - 20kg x 10 + 10

    Butterfly Pull Ups + Decline Plate Sit Ups:
    - 5 rounds
    - every 2mins
    - 10 + 20kg x 10