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

  • 12-31-11 Sprint Intervals PLUS Workout

    WOD: Sprint Intervals

    6x60m - Times: 7.99, 7.84, 7.72, 7.66, 7.81, 7.81
    4x45m - Times: 5.94, 5.85, 5.81, 5.99

    HRPUs - 6 sets of 20 reps - did them in between 60m reps

  • 21/15/9 Games WOD 5 Workout

    Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

    Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

    Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

    To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

    The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

    Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

  • Nutts Workout

    "Nutts"

    For time:

    10 Handstand push-ups @modified on box
    15 reps 175 pound Deadlift
    25 Box jumps, 24" inch box
    50 Pull-ups
    100 Wallball shots, 14 pounds, 10'
    200 Double-unders Run
    400 meters with a 25lb plate

  • Back Squats 10x3 Workout

    Back Squats
    10 x 3
    225 lbs to 300 lbs

    225 - 250 - 275 - 295 - 305(F) - 300

    Plank work

    "Bottom to Bottom" Tabata Protocol - Squats with Active rest at the bottom of the squat position

  • Run/Lunge/Cindy Workout

    800m Run
    200m Lunge

    Use remaining time for max rounds of "Cindy"

    4 + 10 Pushups

  • Bench press 10 x 3 Workout

    10 rounds of 3 reps

    205 - 225 - 245 - 255 - 265

    Then:

    Burpee + T2B for time - 8:52

    10-10
    9-9
    8-8
    etc.

  • 1RM Front Squat Workout

    There is no description for this WOD as it is stat.

  • Snatch/Box Jumps/KBS Workout

    Warm up
    400m row
    8-6-4-2
    Back extensions
    pushups
    lunges

    mobility on shoulders

    WOD
    20 reps of each.
    Snatch grip deadlift @95
    box jumps 24in.
    KBSwings 1.5 pood
    Hang power snatch @95
    box jumps
    kbswings
    Overhead Squats
    Box jumps
    kbswings

  • WOD: 1/4 Workout

    5 Rounds For Time:

    10 Push Press (135/85)
    20 Deadlifts (135/85)

    *Post Times

    9:03 at 55 lbs

  • The GingerBeard Man Workout

    "The GingerBeard Man" (AKA "Happy 34th House")

    10 MIN AMRAP:

    1 Clean (135/95)
    2 Thrusters (135/95)
    3 Jerks (135/95)
    4 Front Squats (135/95)

    5 + 2 jerks @ 70 lbs