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

  • It's a wod Workout

    Strength:
    3 Rounds ME weighted strict pull-ups

    Metcon:
    3 Rounds for time:
    10 HSPU
    20 weighted front rack walking lunge 75/55 lbs
    30 double- unders
    100m sprint

  • 05.07.13 Workout

    3 rounds

    400m SPRINT 1:50|1:55|1:60

    Rest 2min between each sprint

    Then,

    10min AMRAP

    10 Push ups

    15 Abmats

    20 Double unders
    8+3

  • Jug Squat Clean and Flight Simulator Workout

    Squat Clean 5 OTM 3 Rounds
    5 OTM #165
    5 OTM #185
    5 OTM #195

    “Flight Simulator”

    Double Unders
    10-15-20-25-30-35-40-45-50 and back down ..sets must be unbroken

    Made it to 35 going up

  • oly lifting Workout

    skill
    3x5 box jumps (around 90cm to 1m)
    snatch 3-3-3-3-2
    40kg-40kg-50kg-50kg-60kg

    strength
    C&J 1-1-1-1-1
    40-50-60-70-80kg

    clean 1-1
    90-100kg

    back squats 3-3-3-1
    100-110-120-130kg

    goodmornigs 1x12 40kg

  • 130507 Workout

    Conditioning
    A) Broken Grace
    1x10 Clean & Jerks 135#
    Rest 1 min. repeat 2x

    Total of 30 reps.
    Time: 4:22 with rest
    Rest 1 Min.

    B) 3 rounds for time of:
    Run 400m
    5 Muscle-Ups
    21 KBS 24kg
    Score is total time for A & B.
    Final Time: 18:35

  • Swod Workout

    Clean and jerk- work technique, add weight, and find 1 RM
    Started with 45lb maxed with 85lb

  • Pee Pee Workout

    7x2 Curtis P's Max 135lbs

    15 min AMRAP
    5 Curtis P's 95lbs
    10 pull-ups
    75 single jump rope

  • Tuesday 5/7/13 Workout

    For time:

    30 KBS (35)
    60 situps
    20 KBS
    40 situps
    10 KBS
    20 situps

  • OHS/Snatch: Idrus Box Workout

    Strength:

    3-3-3-1-1-1-1 OHS 20kgs, 30, 40 ,45 , 50, 55 , 60 (PR)

    3-2-1-1-1 Power Snatch 30kgs, 40, 45, 50, 55 (PR)

    Note: Failed first attempt at 50kgs

  • Lord of the Rings Workout

    30 MU for time

    Scaled
    30 ring dips
    30 chest to bar pull ups
    30 ring dips

    Did MUs