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

  • Floor press 8x3 Strength

    Floor press. 8 sets of 3 reps. Rest 90 seconds

  • Back Squats are FUN! Workout

    10 Back Squats
    10 Shoot Thru
    10 Back Squat
    10 Ring Dip
    10 Back Squat
    10 Shoot Thru
    10 Back Squat
    10 Ring Dip

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes

    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

    5-10 minutes Rest Then:

    5 rounds for time of:

    Hold breath 0:30-1:00

    15 Push ups

    15 Air Squats

    15 Sit ups

    15 Double Unders

    Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

    Subtract breath-holding time from total workout time.

    I did 6:20 on my WOD and I did 36 inch or so on the box jumps.

  • KB Snatch & Box Over Jump Workout

    1RM Hanging Squat Clean = max 45 lbs

    Then

    21-15-9-6-3
    KB Snatch - 12kg
    Box over jump - 16" box

  • Amrap Workout

    30min amrap
    5 wall ball
    3 HSPU
    1 pwr clean 90kg

  • Lighthouse Workout

    7 x 2 Deadlifts

    “FRAN”: 21-15-9-6-3 rep rounds for time, of:

    Thrusters
    Hand Release Pushups

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes

    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

    5-10 minutes Rest Then:

    5 rounds for time of:

    Hold breath 0:30-1:00

    15 Push ups

    15 Air Squats

    15 Sit ups

    15 Double Unders

    Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

    Subtract breath-holding time from total workout time.

    I had 71 seconds of breath holding total. I wasn't a big fan of this workout. It was confusing for many people, and I didn't feel that it was particularly challenging.

    I used 35 inches on the box jump, but probably should have went a bit higher.

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes

    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score height.
    20inch

    5-10 minutes Rest Then:

    5 rounds for time of:

    Hold breath 0:30-1:00

    15 Push ups

    15 Air Squats

    15 Sit ups

    15 Double Unders

    Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

    Subtract breath-holding time from total workout time.

    The scaling part was not explained for 6am. :(

    Round 1-51 sec
    Round 2-10sec
    Round 3-10sec
    Round 4-8sec
    Round 5-8sec

  • Josh Workout

    For Time:

    21 OHS 95/65

    100m Run

    42 Pull-ups

    100m Run

    15 OHS

    100m Run

    30 Pull-ups

    100m Run

    9 OHS

    100m Run

    18 Pull-ups

    100m Run

    50lb OHS, blood blistered left hand and small tear on right ring finger. Not too awfully bad for my hands after 90 pullups.

  • Prowling Workout

    teams of 2 or 3!

    5 rounds:

    partner #1 - prowler push high bar 50M (225 / 145)
    partner #2 - sprints 50m and does 15 air squats
    partner #3 - 15 KB russian swings (70 / 44)

    each partner will do all 3 exercises for one round!
    *if there is no 3rd partner, then both partner #1 & #2 will do 15 KB swings each before switching exercises!

    cool down: kipping pullups practice!