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

  • Cobb Workout

    20 min AMRAP

    400m run
    10 thrusters 135/85 @70#
    10 over the bar facing burpees
    10 SDHP 135/85 @70#
    1 rope climb

    I wanted to try this out for the Cobb WOD event next week. 70 was not easy so we will see about those other 15#

    3 rounds + 400m run

  • SAGE Workout

    2 ROUNDS FOR TIME

    20 THRUSTERS (95#)
    20 PULL-UPS
    20 BURPEES

    RESULT: 6:44

    was curious to see how much faster this WOD would be using women's Rxd weight and with fatigued legs from same WOD yesterday

  • Front Squats Workout

    1-1-1-1-1-1-1 Front Squats

    115-125-135-145-155-175-185 (fail)-185 (fail)

  • REST DAY Workout

    REST DAY

  • Griff Workout

    For Time
    800 meters forwards
    400 meters backwards
    800 meters forwards
    400 meters backwards

  • Arms Stuff Workout

    Weighted Dip:
    - 28kg x 3, 40kg x 3, 50kg x 2

    Body Weight Dip:
    - 21, 15, 9

    Preacher Ezi Bar Reverse Bicep Curl (lowering phase only, mate helps curl it up) immediately followed by Preacher Dumbell Bicep Curls:
    - 47.5kg x 3 + 16kg x 8 (each dumbell)
    - 57.5kg x 3 x 2 + 16kg x 8 2

    Seated Barbell Tricep Press:
    - 25kg x 5, 30kg x 5, 35kg x 5

    Seated Dumbell Hammer Curl:
    - 20kg x 5, 18kg x 8, 14kg x 12 (each dumbell)

    Hang Clean:
    - 20kg x 5, 40kg x 10, 60kg x 10

  • "Klepto" Workout

    "Klepto"
    4 rounds for time of:
    27 Box jumps, 24" box
    20 Burpees
    11 Squat cleans, 60/40 kg

  • Grace Workout

    30 clean and jerk (135#)

  • Chelsea Workout

    Each mininute on the minute for 30 minutes:
    5 pull ups
    10 push ups
    15 squats

  • 20 min AMRAP Workout

    20 Min AMRAP
    5 Push ups
    10 situps
    15 air squats

    20 rounds