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

  • Man Makers Workout

    For Time: 30 DB Man makers (pushup, row, squat clean, press)

    used two 26# KB

  • Shoulders Workout

    5 Rounds for time:

    15 HSPU feet on wall
    15 Box Jump (20")
    15 TTB

    11.02

    then

    5X5 Push Press

    115#
    120#
    125#
    130#
    135#

  • Front Squat and Squat Clean Doubles with Interval Finisher Workout

    Strength:
    Front Squats 6 x 2

    225 x 2
    235 x 2
    245 x 2
    255 x 2
    265 x 2
    275 x 1

    Squat cleans:

    135 x 2
    185 x 2
    205 x 2
    225 x 2
    245 x 1 (PR with no shoulder pain)

    Finisher:
    :15w/:15r X 7 rounds of the triplet
    Heavy Swings (32kg)
    Box Jumps (24" rebound)
    Toes to Bar

  • 12/02/21 WOD Workout

    Warm-Up:
    Standard Pull-Up 5x3

    WOD:
    600m Run
    30 Thrusters
    25 Push-Up
    20 DU
    15 kBS
    10 TTB

    For Time
    Time Limit: 20mins

    Cool Down:
    Sit-Up 10x3

  • Pain Clinic Workout

    4 x 6 minute partner suffering stations

    P1: Box Jumps
    P2: Wall sit

    P1: Suicides x 2
    P2: Plank Hold

    P1: Deadlifts x 6
    P2: Situps

    P1: HSPU x 5
    P2: Double Unders

  • The Assessment Workout

    Skill:
    Heavy single KB Clean & Press
    5 x 3 w/s

    15 minute AMRAP
    10 x kb clean&press (5w/5s) (35)
    15 x squats
    7 x Pullups (w/ Band)

    *we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

  • Jurassic Park Workout

    Raptor Cage
    - Max Shuttle Reps in 30 Seconds

    • Round 1 you have 30 Seconds to complete one shuttle. Round 2 - 30 Seconds to complete 2 Shuttle Rounds. Round 3 - 30 Seconds to complete 3.. and so one until failure ( 7 Full Rounds and 6/8 on Round 8)

    Stegosaurus
    1-5 Rep Scheme
    - Russian Swings
    - Goblet Squats
    - KB Push Ups
    - Bent Over Rows

    T-Rex Training
    5X3 Front Squat ( Worked up to 275 )

    Workout
    10 Min AMRAP
    10 Burpees
    20 Jumpin Lunges
    30 Double Unders
    5 Shuttle Runs

    ( Poor Effort at the End )

  • Nancy/Annie Workout

    Mo/Stability/CD:
    B2W,3 way shoulders, spiderman, pass thrus

    Skill/strength:
    hang power snatch 45lbs

    WOD: Nancy
    400m run
    15 OH squats
    5 RFT (15min cap)

    WOD: Annie
    50/40/30/20/10
    DUs)
    Ab mat sit ups

  • CFE 120221 - Bench / Deadlift Workout

    10.9.8.7.6.5.4.3.2.1..bodyweight for time.

    Bench
    Deadlift

    195# on the bar for bench for the 10 reps wasn't bad, got 9 barely, and really struggled for 8..but then the rest weren't too bad. Deadlift was easier than the bench.

  • Helen Workout

    “Helen”

    400m Run

    21 KBS 1.5/1p

    12 Pull ups MOD (Green Band)

    3 Rounds

    First time using the Green band for pull ups. Was ok for the first 2 rounds, barely got up there for the last round. Might have to drop back to blue until I get a better feel for it :(