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

  • C1. Strongman Workout

    20 min to Build to A Heavy 20m Zercher Carry

  • Karen + 300 DU Workout

    Karen: 150 wallball, using 20 lb med ball to a target 10'
    I started doing sets of 15 for the first 6 sets. They felt really good and initially I was holding back to keep up the rounds of 15. I then did 2 sets of 10, and then 11, 11, 8 to finish up.
    I waited about 5 minutes and then did 300 DUs. I wasn't sure going into it if I was going to do 500 but decided on 300 as I was getting tight and didn't want this to be a killer WOD really.
    I couldn't resist to do a workout outside

    last time I did this was 10/16/12 - Karen in 9:42 and then 300 DUS in about 5:56 but I also did that one in the early morning.
    I did that one as 15 sets of 10 reps.

  • 031114 Workout

    Met-con

    8 min AMRAP
    5 pulls ups (blue)
    10 wall balls @ 12
    6 + 11

    8 min AMRAP
    10 T2B - knees to chest
    20 double unders - 60 singles
    6 + 5

  • 3-11-14 Wendler (BP, HC, DL) & DUBs Workout

    Wendler:

    Bench Press: 2x185, 2x205, 5x220, 3x245, 1x265
    Hang Cleans: 5x185, 3x210, 1x230
    Deadlift: 5x365, 3x420, 1x455 (MISSED!!!), finished w a 10x365lbs set

    Double Unders: 9 x 30reps = 270reps

  • 40 day program - day 6 Workout

    2x5
    A. Front Squat: 154, 176 - 2nd set tough but very doable
    B. Press: 125,125
    C. Deadlift: 315,315

    D. EMOM 12 min
    even: 2 muscle-ups
    odd: 10 WB 30#
    -muscle-ups got difficult.

  • 3.11.14 CF Workout

    A) Front Squats NEW PR 100 LBS!!!!!!
    5-5-3-3-3-2-1-1
    *Starting @ 65%

    B) 2 Rounds
    10 Box Jumps 24
    15 Deadlifts 135 except for last 5 at 125

    Rest 5 Minutes

    C) 2 Rounds
    12 Cal Row
    24 Lunges 45/25

    Cash out:50CTB pull ups

  • Dallas Colleyville Workout

    Alkutreeni:

    EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

    Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

    WOD:
    Dippi - 5 reps sinisellä aika ohuella kumpparilla
    Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
    DU - 20 reps
    Aika: 9,23

  • 3.10.14 Abs and Legs Workout

    Abs:

    15x3
    Crunches- 10 lb plate
    Flat V-ups
    Reverse Crunches
    V-ups (L) V- ups (R)
    Bridges
    Plank: 60 sec
    Russian Twists w/ 10 lb plate 40

    Butt & Thighs
    30 Straight Kickbacks LR
    10 L Pulses LR
    30 Outter Kick Ups
    30 Inner Kick ups
    30 Large Circles

  • Invictus October 18 2014 Strength

    Total 90 min
    5 min row
    Skillwork: MU practice for 15 min
    2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    B.
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 5 reps @ 85%
    C.
    Complete rounds of 9, 7 and 5 reps for time of:
    Muscle-Ups > ring dips
    Cleans (225/155 lbs)= 70 kg > 55 kg
    (power or full cleans are fine)

  • Obstacle Double amrap Workout

    7' AMRAP
    21 push-ups with hand release
    Climb over the wall (we don’t have a wall so we’ll use a 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
    21 overhead squats (42.5kg/30kg)
    Climb back over the wall.
    REST 5'
    7' AMRAP
    21 KTE
    Climb over the wall (we don’t have a wall so we’ll use 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
    Climb back over the wall.
    21 SHTOH