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

  • Helen Workout

    “Helen”

    For Time

    400m Run

    21 KBS 1.5/1p

    12 Pull ups (MOD: Green Band)

    3 rounds

    Afterbash: Group mobility/soft tissue work- The hips

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    14# wall ball
    105# Power Clean

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • Thruster Ladder(s) Workout

    EMOM thruster ladder. EMOM do 2 thrusters starting with a 45# bar and adding 20# each round. When you fail, back to the last successful weight add 10# per round, and do 1 thruster. 
    195#

    THEN

    4 min AMRAP of:

    3,6,9...
    Thrusters 60% max (120#)
    Strict pullups 

  • 9-5-2012 Workout

    21-15-9
    Wallball #20
    Burpees
    TTB

  • 09.06.12 CFW WOD Workout

    3 Rounds PVC Complex

    3 Pass Throughs, 3 Snatch Pulls, 3 Power Snatch, 3 OHS

    Strength: @ 55#
    5×3 Hang Snatch AHAP “bar may not be dropped between lifts”
    WOD:

    4 Rounds

    30 Double Unders

    20 Wallball 20/14

    10 Burpee to 2 Plates “45lb”

  • gym WOD Workout

    12 OH Weighted Lunge
    12 Box Jumps
    12 Burpees
    12 KTS

  • pull up, burpee, SDLHP Workout

    Warmup:
    3 rounds:
    * 10 second wrist stretches
    * 10 second samson stretch
    * 10 push ups
    * 10 OHS (95,125,145)
    * 5 pull ups

    WOD:
    3 rounds for time:
    * 15 Chest to bar pull-ups (did chin to bar)
    * 20 Burpees
    * 95 pound Sumo-deadlift high-pull, 15 reps

    not feeling good today. ended up calling some dinosaurs in the bathroom after the wod.

  • Humdinger Workout

    Pre-Wod:
    5 X 3 Strict Press (45,50,55,60,65) - did a push press on 2 of the reps for #65)

    WOD: 10 rounds for time (15 minute cap)
    -5 Toes to Bar (Subbed GHD)
    -10 Hand Release Push Up
    -20 Double Under (did approx 1 DU for every 4 singles)

  • 40 Minute Running Clock Workout

    Perform all of the following exercises in ANY order, with as much rest as needed to accomplish all within the time cap

    A. 15 Heavy but Unbroken Back Squats & 400m Sprint (Record weight & time)
    2:35 @165#
    B. 500m Row & 400m Sprint (Record time)
    4:30
    C. AMRAP 3 of 20 D/U (30 S/U) & 10 HR Push-ups (Rounds + Reps)
    4
    D. 2 Rounds of Sumo Deadlifts @ 225, 155 & 200m Run (Record time)
    3:42 @205#
    E. 5 Sets of 3 Push Jerks (Record highest weight)
    165#
    F. AMRAP 4 of 3 Burpees & 1 Power Snatch (Rounds + Reps & weight used)
    8 +3 @95#