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

  • McGhee Workout

    “McGhee”

    30min AMRAP
    5 Deadlift 185#
    13 Push-ups
    9 box jumps 24″

    This one was long, had to pace myself so I didnt burn out at the start.

    DL @ 75# (JT racked & I did not notice it was not 95#) :(

    Had a difficult time jumping on the wobbly box & it took me 4+rounds to get my jump on.

    13+10pushups

  • Stupid Jerk Workout

    Warm Up:
    2x w/ 45 LBs Bar
    Rock and Roll Drill
    10 Push Press
    10 Behind Neck Press
    10 Pull Ups

    Mobility:
    Bicep/Chest/Neck on Band
    Pain Ball on Foot

    Max Effort:
    1 Rep Max: Jerk
    175 LBs (PR)

    MetCon:
    4x
    5 (Squat) Snatch 95 LBs
    10 Push Ups
    10 Ring Row (feet on 24" box)
    5 Pull Ups

  • 12.01.11 WOD Workout

    Buy in- 50 Wallballs: 14lb to 8 ft mark

    3 rounds

    30 double unders
    15 slamballs 20#
    10 front squats 135/95 (50#)

    Cash out-Max reps @ bodyweight back-squat: 75x5 and then a foot cramp set in. Yikes!

  • Heavy Grace Workout

    30 Clean & Jerks For Time:
    Sets of 10-8-6-4-2 Reps

    135-145-155-175-185 Pounds

  • Charlotte Workout

    "CHARLOTTE"

    21-15-9
    - OH Squat (95 lbs)
    - SDHP (95 lbs)

    After Party:

    3 rounds
    - 30 V-ups
    - 1 min. plank

  • Death by thrusters...& body rows Workout

    Warmup
    tabata style
    lunges
    side lunges
    high knees
    butt kicks
    pushups
    situps
    tuck jumps
    squats

    Skill
    muscle up progression and strict muscle up work

    WOD
    7 rounds of:
    2 MIN AMRAP - Pick up where left off from previous round.
    3 Body Rows
    6 95# Thrusters
    rest 1 min between rounds.
    Score 18 rounds 3 Rows 3 Thrusters

  • Four Rounds Workout

    4 Rounds
    30 sec - Burpees
    30 sec - Dead Hang from Pull Up bar

    2 min Rest

    4 Rounds
    30 sec - Squats
    30 sec - Planks

    2 min Rest

    4 Rounds
    30 sec - Jumping Lunge

    30 sec - Rest

    28-64-77

  • 12.3.11 Workout

    Heavy Squats

    10x3 @ 205

    I dropped the third one in set 6. That's the first time Ive failed in a set in this whole program...im ok with that.

  • Heavy Grace Workout

    30 Clean & Jerks For Time:
    Sets of 10-8-6-4-2 Reps

    65-75-85-95-100

  • Heavy Grace Workout

    30 Clean & Jerks For Time:
    Sets of 10-8-6-4-2 Reps

    145-155-165-175-185 Pounds

    Post WOD
    50 T2B