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

  • Friday 040213 Workout

    Five slow rounds of:
    Deadlift bodyweight, 15 reps
    Max reps pull-ups
    Max reps dips

    Post total reps to the result. Post load and reps for each round to comments.

  • Call to Arms WOD 2 Workout

    Seated dumbell curl:
    18kg x 3 =108; 20kg x 3 = 120; 18kg x 3 = 108-->TOTAL = 336
    Dips::
    BW x 10 = 810; BW+10kg x 10 = 910; BW+20kg x 10 = 1010-->TOTAL = 2,730
    Seated hammer curls:
    16kg x 5 = 160; 18kg x 5 = 180; 18kg x 5 = 180-->TOTAL = 520
    Close Grip Bench Press:
    40kg x 5 = 200
    50kg x 5 = 250
    50kg x 5 = 250
    TOTAL = 700
    Ezi-bar seated preacher curl:
    27.5kg x 3 = 82.5 (7.5kg bar)
    37.5kg x 3 = 112.5
    37.5kg x 3 = 112.5
    TOTAL = 307.5
    Push Up (hands in-close, elbows touching sides, feet on 20" box):
    BW x 10 = 810
    BW x 10 = 810
    BW x 7 = 567
    TOTAL = 2,187
    Standing Barbell Curl:
    25kg x 7 = 175
    30kg x 7 = 210
    30kg x 7 = 210
    TOTAL = 595
    Cable tricep push down (using towel):
    16.25kg x 7 = 113.75
    21.25kg x 7 = 148.75
    23.25kg x 7 = 162.75
    TOTAL = 425.25
    GRAND TOTAL = 7,375.5

  • Clean & jerk Strength

    Find max c&j

  • Clean & Jerk 3-3-3-1-1-1 Strength

    Clean & Jerk 3x3 + 3x1

  • Skin the cat 5x5 Workout

    For quality:
    Skin the cat 5x5

  • Snatch Complex Workout

    Performance
    Snatch Balance:
    70% x 3 x 4

    4 sets of 3 reps at 70% of your 1RM Snatch.

    Fitness
    Tempo Overhead Squat (2211):
    4 x 3

    Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

    Post loads to comments.

    5 Rounds of…
    AMRAP 2 Minutes:
    20 Double-Unders
    10 Alternating Dumbbell Power Snatches
    Rest 2 minutes

    Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

    Post rounds, reps, and Rx to comments.

  • EMOTM 14 min burbee pull-up / ring dip Workout

    EMOTM 14min
    Odd: 6 burbee pull-up
    Even: 6 strict ring dip

  • Power Snatch 7 x 1 Strength

    7 rounds of 1 rep power snatch

  • Thruster Max Workout

    7 Rounds

    1 Thruster

    30 Double Unders

    Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

    I probably should have added 10 lbs. or so to my weight. I tried 155lbs. but failed. My shoulder felt a little strained at that weight. I stuck with 135 though, and tried to be precise with my form. I was going from a hang, straight into the front squat, then up through the press in one fluid motion...seemed to work well. When I tried starting with the weight on the ground however, I got out of sync...seemed like a coordination thing. I think I may have been pulling away from my body or something.
    It's nice to now be able to blow through my DU's, and I even forgot my own rope today!

  • Ninjat 14-16v WOD Workout

    3 rounds

    9 + 9 DB front rack box step downs
    9 + 9 single leg slamball
    9 + 9 cross body strict toes to bar
    2 min rest

    You choose the weights!