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

  • Back Squat Swing DU Workout

    For Time
    21-15-9
    Back Squat @ 70kg (clean up from deck)
    KB Swing @ 32kg
    2x DU (42-39-18)

  • 70 to 30 Workout

    For time:
    70 Burpees
    60 Sit-ups
    50 Kettlebell Sumo Deadlift Highpulls
    40 Pull-ups
    30 Handstand Pushups (Pikes)

  • Marek conditioning Workout

    Marek:
    Wyprosty nóg w siadzie – 5x 10-15
    Uginanie nóg w leżeniu – 5x 10-15
    Zmiana położenia nóg co serie

    5 rounds:
    20x - Wiosłowanie gumą
    16x - kaptury obciążeniami
    12x - unoszenie nóg w zwisie
    8x - brzuszki na piłce
    4 min elipsa

  • Sunrise Workout

    20 minute AMRAP:
    400m run
    Max pullups
    Max pushups

    Post WOD:
    Group mobility

    5/36/44

  • 12.3 Workout

    AMRAP in 18 minutes:
    15 Box Jumps (24/20")
    12 Push Press (115/75#)
    9 T2B

  • Cindy Workout

    5 Pullups MOD jumping
    10 Pushups MOD knees
    15 Squats
    AMRAP

    15 + 17

    Really tried to hustle on this one. My biggest downfall is the squats. I've improved a lot with the jumping pull-ups and the push-ups, but after doing Endurance on Tuesday... my quads were screaming at me. Also, need to work on form later in the workout on the push-ups (not snaking).

  • MU, HPS, DU triplet Workout

    Buy In: 5/3/1 Deadlift Wk 2
    250x3, 285x3, 320x3+ (5)

    WOD:
    WOD

    As Many Rounds as Possible in 12 Minutes:
    3 Muscle Ups
    10 Hang Power Snatch (95/65)
    20 Double Unders
    *all MU's unbroken except final round.

    -Cash Out-
    2 Mins Max Wall Ball (30/20)
    34 reps

  • 1-10-13 Thrusters & Metcon (Frt Sqts, T2B, Burpees) Workout

    Strength:

    Thrusters - 4x135, 4x155, 4x175, 4x195, 4x205

    Metcon:

    3Rnds - 15 Thrusters (135lbs), 15 T2B, 15 Burpees

    Time: 10:55

  • Ran Blackie Workout

    Ran 2 miles with 400 Feet elevation gain, pretty steep grade

    50 Lunge Steps (at top)
    25 Push-ups (at top)
    25 Flutter Kick Flutter 4count (half way down)
    25 Box Jumps "24 (at bottom)

  • Tower Workout

    8 Minute AMRAP(135, 95)

    1 Power Clean
    1 Front Squat
    1 Jerk

    Then 2 of each
    Then 3 of each
    Then 4 of each
    Etc.

    Completed through round 6 = 63 + 7 PC + 2 FS = 72 total

    Post WOD - 100 total reps in any combination of situps, GHD, T2B. Did 100 situps.