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

  • WOD 030413 (Pushmore) Workout

    Back Squats 3-3-3-3-3
    *Compare to 010713.
    Then:-
    Tabata Push Ups, Knees-to-Elbows & Kettlebell Swings @ 24kg/16kg
    Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are knees-to-elbows, and finally, the last 8 intervals are kettlebell swings. There is no rest between exercises.
    Beginner: Scale movements and load as necessary.
    Advanced: Sub KTE with Toes-to-Bar, KB @ 32kg/20kg.

    Result - 20.30.40.50.60 / 92 (16KG)

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)

  • Snatch complex Outlawy 130318 Workout

    1) EMOM for 5 minutes:

    2 Snatches (full) @ 80%

    Then, when the clock hits 5:00-

    2 minute AMRAP of:

    Snatches (full) @ 80%

  • Outlaw 130318 Workout

    1 minute ME Ring Dips. 15 Reps

    -then (no rest)-

    4 minute AMRAP of:

    15 OHS @ 95/65#
    20 Pull-ups
    30 Double-Unders 1 round +10

    -then (no rest)-

    1 minute ME Ring Dips. 10 Reps

    -then (no rest)-

    4 minute AMRAP of: 1 Round

    15 OHS @ 95/65#
    20 Pull-ups
    30 Double-Unders

    -then (no rest)-

    1 minute ME Ring Dips. 11 Reps

  • Mel Workout

    Run 100m
    10x Burpees
    10x Push-ups
    10x Mountain climbers
    10x Sit-ups
    10x Prisoner squats

  • 3/18 WOD Workout

    Otm for 15mins
    Dead lifts
    21-15-9
    Toe to bars & burpees

  • The 100! Workout

    WarmUp:

    4 Rounds:
    25 Push ups
    25 Sit ups
    25 Pull Ups
    25 Air Squats
    250m Run

    WOD:

    Deadlift PR

  • Thrust... Workout

    Warm Up:

    3 Rounds:

    50m IW
    30 Air Squats
    50m farmer's walk (26)
    25m OH Lunge (15)
    10 Burpees
    250m Run

    WOD:

    12min EMOTM

    10 Thursters
    8 KTE

  • DBS Workout

    Warm Up

    250m Run
    2min squat
    50 Skips
    50m toy soldier walk
    20 Air Squats
    25m duck walk

    Skills
    Squats
    1: 53
    2: 63
    3: 83
    4: 93
    5: 113

    WOD

    10 mins EMOTM

    5 Squats
    15 AMBAR Situps

  • 1 RM Overhead Squat Workout

    103# Imported.