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

  • Chest and Back stuff Workout

    Barbell Bench Press:
    - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 3
    - 60kg x 5 (close grip), 60kg x 5 (wide grip), 4,4,3,3,2,2,1,1

    Bent Over Cable Row:
    - 38.75kg x 7, 43.75kg x 7, 48.75kg x 7

    Incline Barbell Bench Press:
    - 40kg x 3 (close grip), 40kg x 3 (wide grip)
    - 50kg x 3, 50kg x 3
    - 60kg x 3, 60kg x 3
    - 70kg x 3, 70kg x 3

    Strict Toes to Bar: 7
    Floor Sweeper Toes to Bar: 10
    Toes to Bar into Half lower then back up to Toes to Bar: 4

  • Strength by Feel Cycle (w1 d3) Workout

    Overhead squat - 2RM; 90% x 2 x 2
    - 65x2 / 75x2 / 85x2 / 95x2 --- 90% 85x2 /85x2
    Push press - 90% (of w1-d1 5RM) x 5 x 3
    - 100x5 / 100x5 / 100x5
    Back squat - 90% (of Tuesday's 5RM) x 5 x 3
    - 210x5 / 210x5 / 210x5
    Bent row - 90% (of Tuesday's 5RM) x 5 x 3
    - 120x5 / 120x5 / 120x5
    Front/side planks - 2 x max (add wt if more than 1 min hold)
    - front 45sec / 54sec -- side 37sec / 45sec

  • X-Train Spartan Race Training Group Workout

    X-Train Spartan Race Training Group

    2 Mile Run

    Round 1
    - Push Ups (20x)
    - Pull Ups (15x)
    - Push Ups (20x)
    - Pull Ups (15x)
    - Walking Lunges (30lbs)
    - Farmer Walk (30lbs)
    - Overhead KettleBell Walk (30lbs)

    Round 2
    - 1/2 Mile Run
    - Super Slow Body Weight 1 leg deadlift (15 per leg)
    - V Ups (50x)
    - Plank Crawl (3X)

    Round 3
    - 1/4 Mile Run
    - Burpees (30x)
    - Squat Jumps (30x)
    - Burpees (30x)
    - Squat Jumps (30x)
    - Push Ups (30x)

  • Heavy Deadlifts Workout

    9 Sets of 3 Reps with highest weight you can lift properly. List the weights of each set
    195x3, 205x2, 215, 225x3

  • WOD "Weighted Step Ups / 45 Sec x 15 Sec Circuit Workout

    Warm up

    5-4-3-2-1

    Pull-ups
    Goblet Squats (35lb KB)
    GHD Sit-ups

    400m Row

    WOD

    A) Weighted Step ups

    4 sets of 8
    Rest 2 min between sets
    -Score is Max weight on last set

    *** didnt know where I would be on this... feel like I could have done 10-20 more pounds total.

    B) 6 Sets

    45 Sec Rotational Ball Slams (20lb Ball)
    15 Sec Rest

    45 Sec 1 Arm KB Standing Lunges
    15 Sec Rest

    Total Score 95/156

  • X-Train TRX Strength Workout

    X-Train TRX Strength

  • Strength by Feel Cycle (w1 d1) Workout

    Jerk - 4RM; 90% x 4 x 2
    - 95x4 / 105x4 / 115x4 / 125x4
    - 90% 115x4 / 115x4
    Push Press - 5RM; 90% x 5 x 2
    - 95x5 / 105x5 / 115x2
    - 90% 100x5 / 100x5
    Back Squat - 5RM; 90% x 5 x 4
    - 135x5 / 185x5 / 205x5 / 230x5
    - 90% 210x5 / 210x5
    Bent row - 5RM; 90% x 5 x 2
    - 65x5 / 85x5 / 105x5 / 115x5 / 135x5
    - 90% 115x5 / 120x5
    Unanchored sit-ups - 3 x max reps
    - 30 / 22 / 15

  • Dale's Birthday Workout

    1 mile Run

    21-15-9

    Thrusters 95/65 (115/85)
    Burpees
    Pullups

    1 mile Run

    • Scaled down to 75 for the thrusters, and only got the first mile in, because it got dark :(

  • X-Train Tabata Workout

    X-Train Tabata

  • Barbara Workout

    Warm up

    Jump Rope - 2 min unbroken

    5-4-3-2-1

    Hindu Push-ups
    Wall/Pole Squats
    Scorpians

    Hump Day with Barbara

    5x
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Air Squats

    ** Rest 3 Min Bewteen Rounds

    This was a wakeup call, I am 6 workouts into CF and this wrecked me... By the end of RD2 coach let me know he wanted me to only finish 3 rounds... I did 3 rounds in 31:52... so hard... dry heaves... seeing stars... Instead of doing the humping, I got humped... I will get my revenge someday sooner then later! Top guy in the class did 5 rounds in 37:30.. Top girl was 36:00..