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

  • Run 25x 1min Workout

    25x 1 min run, rest 15 seconds between efforts.

  • 5/3/1 Squat Day Workout

    220 x 5
    250 x 3
    275 x 1+

  • "Annie" Workout

    WOD --- (Aaron 8:40) (Ryan 8:53 PR)

    5 Rds for Time

    50-40-30-20-10
    Double Unders
    Sit ups

    Between each Round complete Clean and Jerks at 135#

    5 C and J after 50
    4 C and J after 40
    3 C and J after 30
    2 C and J after 20
    1 C and J after 10

    THEN

    100 Push ups --- not for time

  • 11-17-2011 Workout

    3 Rounds

    400M Run
    15 HSPU
    15 DU

  • Front Squat Workout

    There is no description for this WOD as it is stat.

  • Back Squat Strength

    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

  • Nancy Workout

    For Time

    5 Rounds

    Run 400
    OHS @ 40

  • "Annie" Workout

    WOD --- (Aaron 8:40) (Ryan 8:53 PR)

    5 Rds for Time

    50-40-30-20-10
    Double Unders
    Sit ups

    Between each Round complete Clean and Jerks at 135#

    5 C and J after 50
    4 C and J after 40
    3 C and J after 30
    2 C and J after 20
    1 C and J after 10

    THEN

    100 Push ups --- not for time

  • Annie Workout

    Annie
    50-40-30-20-10
    DU
    Sit Ups

  • Pain Clinic Workout

    4 X 6 minute Partner Suffering MINI-AMRAP Stations

    P1 Gate Sprint
    P2 Vertical rope pulls

    P1 Russian Twist with barbell
    P2 Plank

    P1 Yoke or Farmers Walk x 2
    P2 Situps

    P1 KB snatches 6 w/s
    P2 Sledge strikes