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

  • Jackie Workout

    Sorry about the super late post everyone still driving back from regionals! I’ll do a more thorough post for tomorrow.

    Strength

    Squat 5rm

    Bench 5rm

    Wod

    Jackie
    1000 meter row
    50 Thrusters – 45 lbs
    30 Pull Ups

    10 minute cap

  • Barbell Walk, Burpees, Sprint, Carry Walk Workout

    Wod

    10 Minute Amrap

    Barbell Overhead Walk 15 Yards 135/95

    8 Bar over Burpees

    Sprint 15 Yards

    Pinch Plate Carry 15 Yards

    5 + sprint

  • 13.5 Scaled Workout

    Wod 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 15 reps - 33 lbs
    15 Chest to bar Pull-ups - Ring Rows

    86 reps

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

  • Jackie Workout

    Strength

    Squat 5rm - 105 lbs

    Bench 5rm - 68 lbs

    Wod

    Jackie
    1000 meter row
    50 Thrusters – 45 lbs
    30 Pull Ups
    10 minute cap

    6 PU

  • Cindy Workout

    Cindy

    20 Min AMRAP

    5 Pullups
    10 Pushups
    15 Air Squats

  • Wallball, Burpees Workout

    21-15-9 reps for time of:

    Wallball shots, 14 pound ball
    Burpees

  • 20-30-40-50-40-30-20 Ladder Workout

    FOR TIME
    20 Pull Ups
    30 Wall Balls (20/16)
    40 Burpees
    50 Dubs (100 Singles)
    40 Burpees
    30 Wall Balls (20/16)
    20 Pull Ups

  • sumo Workout

    Sumo DL - HP 65
    Wall Ball - 14
    Burpees
    Pushups - HOG

  • Deck of Cards Workout

    For time: (30 Min Cap)
    Spades – Double Unders
    Clubs – Flutter Kicks (2 count)
    Hearts – Lunges
    Diamonds – Kettlebell Swings (53/35)
    Jack/Queen/King = 10 reps
    Ace = 11 reps
    Jokers = 12 Toes-to-Bar
    Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 12 Toes-to-Bar.
    Post time to Comments

  • Air Force Workout

    For time:
    20 Thrusters
    20 Sumo Deadlift High Pulls
    20 Push Jerks
    20 Overhead Squats
    20 Front Squats
    (* 20 minute cap; each rep not completed in 20 minutes will be added as a second onto the final time)

    Dropped to 35# for OHS