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

  • 100 Days of Burpees - Day 1 Workout

    100 Days of Burpees - Day 1

    1 Burpee

  • 100 Days of Burpees - Day 2 Workout

    100 Days of Burpees - Day 2

    2 Burpees

  • Mile or 1 KM for time + Death by C&J Workout

    1 Mile or 1K Time trial - this is for time, shoot for your personal BEST!

    rest 10 minutes from the last person coming in...then

    Clean and Jerk ladder going up every minute (135 / 95)

    ex: first min, 1 C&J
    min 2, 2 C&J
    min 3, 3 C&J...increasing until you can no longer get the reps within the minute

  • Mile or 1 KM for time + Death by C&J Workout

    1 Mile or 1K Time trial - this is for time, shoot for your personal BEST!

    rest 10 minutes from the last person coming in...then

    Clean and Jerk ladder going up every minute (135 / 95)

    ex: first min, 1 C&J
    min 2, 2 C&J
    min 3, 3 C&J...increasing until you can no longer get the reps within the minute

  • DE: Dead Hang Pull Up Workout

    12 Rounds x 2 Reps

    On every 0:45

  • AMRAP: Push / Swing / Burpee Workout

    12 Min AMRAP

    6 Push Press 95lb
    8 Kettlebell Swing 50lbs
    10 Burpees

    Total: 5 rounds (6 push press / 8 kb swing / 1 burpee)

  • Ring muscle ups work Workout

    Wednesday 14th February 2018

    RING MUSCLE-UP WORK

    Choose one of the following options based on skill/strength…

    1) 4-5 Sets:
    2-3 False Grip Ring Rows
    2-3 Ring Dips with a 3 second down

    Make the Ring Rows challenging. Be sure to pass through the bottom of a deep Dip. If you can’t perform a Dip, jump to support and lower down for a 3 count. Alternately, perform 6 Push-Ups with a 3 second down, followed by a 10 second Ring Support.

    2) 4-5 Sets:
    2-3 Low Ring Band or Leg-Assisted Muscle-Ups

    Be sure to pass through the bottom of a deep Dip before pressing out.

    3) DIY or:

    Kip Swings, a few Dips, then…

    3-5 Sets:
    1 Strict Muscle-Up
    1 Kipping Muscle-Up

    Post work to comments.

    Performance
    For Time:
    12-9-6
    Deadlifts 315/225
    Ring Muscle-Ups

    The barbell should be heavy. Scale volume on the Muscle-Ups as needed if you can’t perform sets of 2-5 reps when fresh.

    Fitness
    For Time:
    15-12-9
    Deadlifts 225/155
    Ring-Dips

    The barbell weight should be medium-heavy for you. Unbroken on the fast end but 2-3 sets is ok. Scale the Dips to Push-Ups as needed.

    Post time and Rx to comments .

  • 15 Min AMRAP - Deadlifts/pushups/box jumps Workout

    15 Min AMRAP

    9 Deadlifts @135
    12 hand release push ups
    15 box jumps @24

    5 Rounds + 9 additional deadlifts

  • Active Recovery Workout

    WOD --- 1 Round not really for time

     500 Single Unders
 5 + Rounds of 33 Double Unders each round
 50 Ab Mat <a href='/journal/movements/538'>Sit ups</a> (elbows clear knees)
 100 Lying Flutter Kicks (Lower abs/hip flexor work)
 1:30 <a href='/journal/movements/2224'>Plank Hold</a>

 15 Min

  • WOD 081812 (Pushmore) Workout

    In 18 minutes, complete as many rounds as possible of:
    Run 400m
    15 Power Cleans @ 45kg/30kg
    15 Shoulder-to-Overhead @ 45kg/30kg
    Beginner: Scale movements and load as necessary.
    Advanced: Power Cleans & Shoulder-to-Overhead @ 55kg/40kg.

    Result:- 3R + 400M (40KG)