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

  • Lunges & Double Unders Workout

    Warmup:
    3 rounds
    * samson stretch
    * 10 GHD
    * 5 dips
    * 15 push ups (+2 rounds of 7)
    * 6 pull ups
    * 8 push press (95,115,135)

    WOD
    Five rounds for time of:
    * 15 Walking lunge steps, carrying a 95 pound barbell in the front rack position --> Subbed for 2 50# dbs in front rack pos.
    * 30 Double-unders

    Eff double unders. I'm terrible at them.

  • Tabata Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Record total reps

    I used the smallest band to build strength for strict pull ups. I can kip all day so I wanted to make it harder but still have high reps. I did GHD sit ups instead of abmat :)

  • Big 21 Workout

    Big 21

    160# Snatch
    225# C&J

  • Big 21 Workout

    Big 21

  • Big 21 Workout

    Big 21

  • Week 1, Day 1 Strength Workout

    Back Squat 5,5,5,3,3
    55, 65, 75, 85 lbs

    Weighted Chinups 5x5:

    BW

    Press 10, 10, 10

    65 lbs

    Ring Rows & Narrow Pushups 3 x 10

    Rubber Band Good Mornings 50

    Weighted Situps 30 (partition as needed)

  • Work Workout

    35# KB

    25 swings
    25 1 arm swings - R
    25 1 arm swings - L

    53# KB

    25 swings
    25 1 arm swings - R
    25 1 arm swings - L
    25 swings
    25 swings

    10 TGU each arm

    Halo Complex - 5x
    5 halo - right
    5 halo - left
    5 curl each arm
    5tri ext each arm

    10 min AirDyne = 175cal
    30s "on" - above level 8.5 = 400w
    30s "off"

  • Blake Workout

    4 RFT - 20 min cap

    100ft Walking Lunge w/ Plate Overhead(45/25lbs)
    30 Box Jumps(24/20)
    20 Wall Balls(20/14)
    10 Handstand Push-Ups

    ...DNF....

    finished 3 rounds in 20 min. The walking lunge was pretty hard but the box jumps were brutal and once you get to any fail point on hspu its all waiting.

  • Partner WOD Workout

    Warm-Up/Buy-In

    50 Overhead Squats(barbell or pvc)
    800m Run
    50 Overhead Squats

    *Each partner must perform all OHS reps and run 800m as a team

    50-35-20

    Clean & Jerk(64/45)
    Clapping Push-Ups
    Slam Balls
    Knees to Elbows
    Thrusters(65/45)

    *Reps shared between partners

    Cool Down/Buy-Out

    50 OHS (barbell/pvc)
    800m run
    50 OHS

  • Clean and Jerk Workout

    Clean and jerk 10 stk 45 kg
    10x50 kg

    10x55 kg

    5x65 kg

    5 pull ups mellom clean