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

  • 21-15-9 (3 KB) Workout

    Thrusters; High Pulls; Swings 21-15-9

  • Cindy-esque Workout

    Warm Up:
    2x
    12 Burpees
    12 Sit Ups
    12 Squats

    Then ...
    50 Flutter Kicks
    50 Single Jump Ropes

    Mobility:
    Shoulders on bands
    Calves on wall
    PNF Hamstring

    MetCon:
    AMRAP 15 Minute
    5 Pull Ups
    10 Pistols (5 per side)
    15 Double Unders

    (9 + Pull Ups)

  • 9 mile run Workout

    9 miles

  • Varsity or JV Workout

    Varsity:
    For Time-
    -30 HSPU
    -40 Pull Up
    -50 Push Up
    -60 Sit Up
    -70 Burpee
    or
    JV:
    2RFT-
    -50 Air Squat
    -40 Sit UP
    -30 Burpee
    -20 Push Up
    -10 Pull Up

  • Cool Workout

    Pre-Wod:
    - 5 Minute Jump Rope
    - 10 Minute Pull Up
    - 5 Sets AMRAP Strict C2B -1 minute rest between sets (7,5,5,3,2)
    - mod: 1 minute on/1 minute off max reps negatives

    -7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set) 95, 95, 115, 115, 125, 125 - went light since it's been 3+ weeks. Could have gone heavier but got some real deep squats in

    For Time:
    50-40-30-20-10
    - Air Squat
    - II Under (2:1) - modified

  • Lucky 7 Workout

    7  rounds and 7 reps of the following

    DKB clean 53LBS
    Slamball
    Front squats 95LBS
    Weighted sit ups 45LB
    hSPU
    Pull ups
    KB snatches  53LBS

  • Squat Snatch/C2B pullups Couplet Workout

    Skill
    Snatch

    Strength
    3x3 (3mins rest)
    60kg-70kg-80kg PR
    I was going to do a 5x3 with straight sets but used ascending sets instead and hit a 3-rep max PR!
    1x19 Back Squat (60kg)

    WOD
    21-15-9 reps for time of:
    Squat Snatch
    C2B Pullups
    I went really slow on this one because my squat snatch technique was crap although it was quite good two days ago. Also it took me about 10mins to do the first round since my hands were sweating so much, that I had to wipe the sweat off the bar every 2 reps. I suck at Squat Snatches!

  • Barbara Workout

    20 Pullups
    30 Pushups
    40 Situps
    50 Squats

    X 5

    3 min rest in between reach round

  • DL, Pull-Ups Workout

    15 Deadlifts, 225/155 (135)
    50 Pull-Ups (Black Band)
    12 Deadlifts
    40 Pull-Ups
    9 Deadlifts
    30 Pull-Ups
    6 Deadlifts
    20 Pull-Ups
    3 Deadlifts
    10 Pull-Ups

  • WOD: 10/8 Workout

    5 rounds
    3 minutes each round
    9 DB snatches (20)
    11 push-ups
    13 air squats
    ME dumb bell swings (32.5)

    Score is ME DB swings