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

  • The Filthy Fifty Workout

    WOD: "The Filthy Fifty"

    For time:
    50 Box jumps (24"/20")
    50 Jumping pull-ups
    50 Kettlebell swings (35/25)
    50 Walking Lunge steps
    50 Knees to elbows
    50 Push press (45/33)
    50 Back extensions
    50 Wall ball shots (20/14)
    50 Burpees
    50 Double unders
    Post time to comments.

  • AMRAPs - wallballs, kettlebells, burpee, jump rope Workout

    5 min AMRAP
    5 Ground to Overhead 155/105 (sub push-ups; hand strain)
    12 Wallball 20/14 10ft
    4rounds +6

    2 min Rest

    5 min AMRAP
    10 KBS 1.5/1pood 10 KB SDHP (12kg)
    1.5/1pood
    10 Over the Bar Burpee
    Two complete rounds

    2 min Rest

    Max Double Unders in 2 min, 167 singles

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

    BW=155
    All pull-ups were dead-hang

    bench/pullup
    14/11
    9/9
    7/7
    7/8

    6/6

    43/41

  • OPT Workout

    A. Front Squat 1 RM in 15 min
    B. 5 rounds (start each round with the next movement)
    200m run
    10 Burpees
    15 Wall balls
    10 T2B

    A. 330
    B. 2:01, 2:04, 2:06, 2:14, 2:02

  • Front Squat (Max) 1 RM Strength

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

  • Split Jerk 1RM Workout

    1-1-1-1-1-1-1
    95-105-115-125-135-145-155 (fail)

  • Maynooth Crippler Workout

    Kettelbell:
    (16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
    (24kg x15) x3 w/ 20 sec rest (last set no rest)
    Run a mile AFAP.

  • WOD 9/20 Workout

    AMRAP HSPU in 7 Minutes- 54

    5 Rounds
    Row 1 Minute (Calories)
    Thruster 1 Minute (95/65)
    Rest 4 Minutes

    142

    One of my best WOD's ever

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups (Ring-Rows)

    5/8 (185 lb)
    7/8 (155 lb)
    8/9 (155 lb)
    9/10 (155 lb)

    8/11 (155 lb)

    37/46