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

  • Power snatch and Ring-dips Workout

    For time:
    15 Power snatches
    21 Ring-dips
    12 Power snatches
    15 Ring-dips
    9 Power snatches
    9 Ring-dips

    Post load used to comments.

  • 03/15/2013 Workout

    a) 10 burpees

    b) Sapphire Falls hike - 5 miles (boots)

    c) 50 leg lifts

  • SQUATS Strength

    1RM Procedure
    - Set 1 - 50-60% : 8 reps
    *90sec rest
    - Set 2 - 65-75% : 6 reps
    *2min rest
    - Set 3 - 75-85% : 3 reps
    *3min rest
    - Set 4 - 85-95% : 2 reps
    *3min rest
    - Set 5 - 95-100% : 1 rep
    *4min rest
    - Set 6 - 100% max out : 1 rep
    *4-5mins rest

  • Hike Workout

    Onyx Summit
    2 miles

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
    Strict Handstand Push Ups 5-7 reps
    One-Arm DB Walking Lunge Dx (light weight) 10 reps
    One-Arm DB Walking Lunge Sx (light weight) 10 reps
    Sit Ups 20 reps

  • Trail Run - 20K Workout

    138 to I-15 via PCT

    12.31 miles

  • MetCon Workout

    7mins burpee

  • Gymnastic strength Workout

    • 20-20-20-20 of:
    BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
    Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

  • Bar Star (Team version) Workout

    "Bar Star" Part #1
    AMRAP 7 - Max Overhead Squats
    First 50 Reps - 50/35kg
    Second 50 Reps - 60/42.5kg
    Time Remaining - 70/50kg

    Rest 3:00

    "Bar Star" Part #2
    AMRAP 7 - Max Bench Presses
    First 50 Reps - 60/42.5kg
    Second 50 Reps - 70/50kg
    Time Remaining - 82.5/55kg

    Rest 3:00

    "Bar Star" Part #3
    AMRAP 7 - Max Deadlifts
    First 50 Reps - 82.5/55kg
    Second 50 Reps - 102.5/70kg
    Time Remaining - 122.5/82.5kg

  • Open movements prep Workout

    AMRAP 17 min
    7 Bar facing burpee
    14 Ring Row
    21 KB Swing
    28 Double Under