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

  • CF Regionals WOD 6 (Inspired) Workout

    7 Dead Lift 225lbs
    7 Chest To Bar Pull-Ups
    3 Rounds

    21 Wall Balls (12 ft)
    21 Toes To Bar
    3 Rounds

    Run 250m
    28 Burpee Box Jumps
    Run 250m

    7 Chest To Bar Pull-Up

  • Coe Workout

    10 Rounds of:

    10 Thrusters 95/75
    10 Ring Pushups

  • ''Bench Press 5-5-5+ & Portion Control'' Workout

    Warm-up Drills
    Run 800m
    6-8:00 AMRAP of
    4 x Turkish Get-ups (Alt.L/R)
    -Shoulder Mobility
    -Groiners
    -ITB Stretch
    -Calf/Soleus Stretch

    ''Bench Press 5-5-5+'' (05.18.2012)
    Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    5 x 40% (warm-up)
    5 x 50% (warm-up)
    3 x 60% (warm-up)
    5 x 65%
    5 x 75%
    5+ x 85% achieved 10x reps

    ''Portion Control'' (05.18.2012)
    Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
    20 x Ground-2-Overhead (35lbs)
    20 x Thrusters (45lbs)

    1:48/2:02/1:59/2:01/2:00

  • Random WOD 5.20.12 Workout

    Warm-Up

    3 Rounds:
    -24 Butt Kicks
    -18 Jump Lunges
    -12 Push-ups
    -06 Tuck Jumps

    WOD

    Every minute on the minute for 10 minutes:
    -5 Cleans (Odd minutes are power cleans...Even minutes are hang cleans) @ 135#
    -10 Situps

    Post-WOD

    3RFT:
    -20 Double Unders + 10 single unders for every failed rep
    -200m run
    (1 burpee for every 4 seconds over 8:00)

  • PURE WOD 5.17.12 Workout

    Group Warm-up

    WOD

    15 Minute AMRAP
    -5 Up-Downs
    -10 Jumping Pullups
    -5 Tuck Jumps

    (Every 3 minutes, stop and complete 2 Bear Complexes)

  • Monday morning sweat Workout

    8 rounds of
    30 strokes on the rower
    10 thrusters @30kg
    15 k2e
    Time: 24:40

    Part 2.
    4 min.
    Run 400 mtr
    Max kettlebell swings remainder of time.
    Count:51

  • PURE WOD 5.18.12 Workout

    Group Warm-up + 800m run

    Deadlift Warm-up
    -115x5
    -140x5
    -165x3
    -115x5
    -140x5
    -165x5

    WOD

    Every Minute on the Minute for 15 Minutes:
    -3 Push Press
    -5 Squat Jumps

    Post-WOD

    3 Max-Time L-Sits

  • 450 reps of fun Workout

    3 rounds for time

    50 DU
    40 Sit Up
    30 MedBall Clean
    20 Pull Up
    10 HSPU

  • 100 Burpee Challenge Day 46 Workout

    100 Burpee Challenge Day 46

  • NYPD Memorial 5K Workout

    3.2 miles
    7:17 min/mi pace

    PSYCHED