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

  • squat day Workout

    Back squat 5 x 3RM ( 85KG )

    WOD1 : 3 sets max thrusters
    2 min rest between sets
    target 50 reps ( made it with 30KG )

    WOD 2: 8mins AMRAP
    12 wall balls ( 18 pound )
    5x 10 suicide runs

  • Weighted chin ups & pull ups Strength

    Weighted chin ups
    6, 4, 2, 4, 6
    Max reps pull ups bodyweight
    15

  • Humidity Workout

    4RFT
    400M Run
    10 Military Pushups
    20 GHD extensions
    400M Run
    10 Strict Chinups
    20 OH Walking Lunges (#25 plate)

  • Dead Lifts, Hollow Rocks, Double Unders, Air Squats Workout

    3 Rounds

    10 Deadlifts 275/185 (MOD #75)
    20 Hollow Rocks
    30 Double unders
    40 Air Squats

    Went very low on the DL weight. I felt guilty after but my lower back is really hurting from this weekend. Must've lost form on Thrusters... so I'm going to take it easy until it's better. Most DU's were unbroken, so that was much better since last time.

  • Can You Make It to 15? Workout

    Weighted Ring Dips - 5
    Weighted Pullups - 5
    3 rounds

    then..

    25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

    *You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

  • Dead Lifts, Handstand Pushups Workout

    4 Rounds

    15 Deadlifts 225/185 (MOD 105#)
    15 Handstand push ups (MOD 2 abmats)

    Don't remember my time, but it was relatively good. Try to get to 1 abmat with a kip...

  • Tuesday morning competition style Workout

    WOD A. 3,6,9,12,15 of
    Deadlift @60kg and TTB with 100m between sets.
    Got thru 15 deadlift and 5 TTB by time
    WOD B. 21-15-9 of
    Box jump and C2B pullup
    WOD C. 21-15-9 of
    Burpees with 20 strokes on the rower between sets

  • Ring Dips, KB Snatch, Jumping Squat Workout

    3 Rounds for time:

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM (165)
    75%, 5 reps (260)
    80%, 5 reps (275)
    85%, 5 reps (295) - shallow on last rep depth
    Then 5x3 ring dips (unweighted) - did 2 sets at 40#

    WOD:
    3 RFT 12min cap
    50 DUs
    21 burpees
    12 T2B

    got through 2 rounds plus 11 burpees at the 12 minute mark. Went ahead and finished the rest just because. . .

  • Lynne Workout

    5 Rounds NOT FOR TIME

    Max Rep Bench BW
    Max Rep Pullup

    159 reps