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

  • Jump Workout

    Pre-WOD
    5X5 Bench Press

    WOD - 10 Minute AMRAP:
    -20 Double Unders (mod: 5 Box Jump Overs)
    -10 Burpees

    Post :
    -50 GHD Sit Ups
    -work on muscle ups, rope climbs, etc.

  • Speed Workout

    Pre-WOD:
    1 X 20 Back Squats (+5% )

    WOD - For Time:
    -1000 meter Row
    ----30 Pull Ups
    ----50 Wall Ball Shots (#20/14)

    Post:
    1 X Max Plank Hold

    Optional Post:
    5, 4, 3, 2, 1
    -Deficit HSPU
    -Triple Unders

  • practice Workout

    a) emom 10
    o: 5 db clusters, 40#
    e: max effort pu - 40, 6, 13, 20

    B) 3x3 fs (+2-5)
    220#

    C) amrap 8
    250m Row
    15 t2b
    4+140m

  • recovery week Workout

    a) emom 12:
    O: 8 alt db snatches, 35#
    E: 4 db squat cleans, 35#

    B) Hollow/Arch Drill :15-:30-:45-:30-:15
    Hollow rocks - contralaterals
    Arch rocks

    C) 5 rounds on 3:00:
    12 strict c2b chin ups
    250m row
    6 burpees
    2:10 (unassisted), 2:10 (med), 2:10 (med), 2:07 (med+mini), 2:09 (med+mini)

  • recovery week Workout

    “franklin hill 1,2,3”

    3 rounds for total overall time:
    short - from 1st to 2nd light (left)
    medium - from 1st to 3rd light (right)
    long - from 1st to 4th light (left)
    all intervals on the 3:00

    ran all, no sprint (except final long one)
    :13, :23, :35
    :13, :23, :35
    :13, :23, :24

  • Run,Pullup,walklunge,flutter kicks,Run Workout

    Run 1 mile

    7 rounds of
    10 Pullups
    20 walking lunges
    25 4ct flutter kicks

    Run 1 mile

  • practice Workout

    a) 20 min to complete:
    fs 3x3, 230#

    3x max single set chin­ups
    12-9-9

    b) 3 rfq:
    10 dl, 240#
    375m row
    7:08
    1:50-1:55 rnd 1
    1:55-2:00 rnd 2
    1:50-1:55 rnd 3

    c) 4 rft:
    10 thruster @ 105#
    10 ttb
    6:48
    thrusters 10/5-5/4-3-3/5-3-2
    ttb 10-10-10-10

  • On/off Sprints Workout

    5mins sprint 5mins walk
    4 mins sprint4 mins walk
    3 on 3 off
    2
    1

    Total distance 3.63miles.

  • Chili-Dip Workout

    20 Minute AMRAP:
    ---6 Dead Lifts (#225/135)
    ---8 Ring Dips
    --10 Toes to Bar
    -400 Meter Run

    Optional Post:
    -3 Attempts @ Max distance Waking on Hands
    or Skill- Handstand Holds

  • recovery week Workout

    a) fs
    3x3 (+2-5)
    225#

    B) emom 8:
    2 jerks (1 power, 1 split) for quality every minute
    135#

    C) 5 rft w/ exactly 1 min. rest between rounds:
    10 strict pull ups
    10 cal row
    10 ring dips
    125m row
    3 rnds - 8 and change