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/ ABMAT/ Row/ slam ball Workout

    3 rds
    Power snatch 115# (13, 13, 13)
    1min rest
    ABMAT (40, 40, 40)
    1min rest
    Row 200m
    1min rest
    Slam Ball 30# (23, 23, 23)

  • Power Snatch, ABMAT, 200 Meter Row, Slam Balls Workout

    1 minute of Power Snatch (65lb) 13, 13, 13
    1 minute off
    1 minute of ABAMT 42, 39, 38
    1 minute off
    1 minute of 200 Meter Row minute left over + next minute
    1 minute off
    1 minute of Slam Balls (30lb) 22, 20, 19

    3 rds.

  • Conditioning Workout

    Take 20 minutes to perform the following:

    5 rounds NOT for time of:

    ME Strict Pullups
    Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
    ME UB Double-Unders

    13,8,8,7,7
    5',3',3',2',4'
    49, 35,35,55,30

  • Elizabeth Workout

    21-15-9
    Power cleans- 115
    Ring dips- still my weakness

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM
    3 @ 85% of 1RM
    1+ @ 95% of 1RM

    FT
    35 pull-ups
    50 II unders
    35 wall ball - 14#
    50 II unders
    35 burpees (started w shoot thru's but too exhausting so had to finish w burpees)
    50 II unders

    Couldn't find my chi on the DU's. And my chin has a big hicky on it from taking a hit by a wall ball. Definitely a shitty day for me. So just shut your pie hole about it already.

  • Kelly Workout

    5 rounds
    400m run
    30 wall balls (20/14)
    30 box jumps (24/20)

    Completed 38:30

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM - 135
    3 @ 85% of 1RM - 150
    1+ @ 95% of 1RM - 170

    FT
    35 pull-ups
    50 II unders
    35 wall ball - 20#
    50 II unders
    35 burpees
    50 II unders

  • Teamwork Tuesday Workout

    Teams of 4 (2 working at a time, halve the reps for groups of 2 if necessary)

    Legion run

    100 pull ups
    100 push ups
    200 OH kb swings (53/35)
    200 Double unders
    400 Air squats
    400 sit ups

    Stop light run

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM 100#
    3 @ 85% of 1RM. 105#
    1+ @ 95% of 1RM. 110# 4 reps

    FT
    35 pull-ups
    100 singles
    35 wall ball 20#
    100 singles
    35 burpees
    100 singles

  • WOD 072412 (Pushmore) Workout

    Deadlift 3-3-3-3-3
    *Compare to 062712.

    then:-

    Tabata Wall Balls
    8 rounds for max reps of:
    20 seconds Wall Balls @ 10kg/5kg
    10 seconds Rest

    Result:- 55/65/75/95/105, 43 (Wall Balls @10KG)