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

  • Angie Workout

    "Angie"
    100 Pull Ups
    100 Sit Ups
    100 Push Ups
    100 Squats

  • Floor Wipers Workout

    Strength/Skill

    Squat Clean
    3x3x3x3x3

    WOD
    7rds of this for time:

    10 Power Cleans (135/95 RX)
    20 Floor Wipers

  • Snatch Workout

    WOD

    Load bar with 1/2 body weight for RX

    6 Power Snatch (130)
    6 OVHS
    100m Sprints

  • Back Squat Workout

    Take 20 minutes to establish a 1RM

    225/275/300/315/405 walk out/345/385/395(f)

  • Weightlifting metcon Workout

    12 Min EM1/2OM of:
    BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
    85-90% 3RM
    Ogni 1:30 x 8 sets. Le percentuali sono riferite al 3RM di Squat Snatch precedente.
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • Row Workout

    Row 500m

  • 090712 Workout

    Strength:
    Floor Press 4 x 15 @ 135 lbs

    WOD:
    12 Minutes, Every Minute on the Minute
    2 Deadlifts @ 135 lbs
    3 Box Jumps @ 20"

    We raised the box up to about 26" about half way through. Can raise the weight up DL too.

  • Main Site: Overhead Squat 3-3-3-3-3 Workout

    WARM UP
    A. Mobility
    - Ball: Thoracic
    - Floor or Box: Hip Flexion > Pigeon > Lateral Hamstring
    - Band: Pec & Neck
    Dynamic Warm Up
    - Run 1000m or Row 1200m
    Burgener Warm Up & Skill Transfer Drills

    2. WOD
    - Overhead Squats, 3-3-3-3-3 reps

    Score: 95-105-115-135-145-155

    Notes: I don't remember ever doing this workout so I was just trying to find out where I was at weight wise. I felt great at 145. 155 was a challenge, but I remained solid. Definitely amp up the weight next time.

  • Helen Workout

    WARM UP
    A. Mobility
    - PVC & Tennis Ball: 1st Rib
    - Band: Hip Extension
    - PVC: Shoulder Passes
    B. Dynamic Warm Up
    - Speed & Agility Ladder
    C. Burgener Warm Up & Skill Transfer Drills

    WOD – “HELEN”
    3 rounds for time:
    - Run 400m
    - 21 Kettlebell Swings (53/35#)
    - 12 Pull-ups

    Time: 11:55

    Notes: It was HOT. Over 100 degrees today. Brutal. Felt great all the way through and did everything unbroken. It was the run outside that killed me. The sun was beating me down.

  • 1RM Weighted PU Workout

    30#
    Failed 35#