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

  • UNF - run, squat, dip, s/u; d/u, s2o, t2b, row; chipper Workout

    Baseline: Pre-SOP and Box Breathing, then ROM Drills. 3 rounds – Run 200m, 10x back squat (45#), 10x dips, 10x sit ups.
    Time: 6:09.2

    Work Capacity: Complete 2 rounds for time of:
    100x double unders
    50x shoulder to overhead (95#/65#)
    50x crunchy frog
    200m row
    T: 10:26.3, 15:10.2 = 25:36.6
    35# db

    Strength: Bench press – 5-3-3-2-2-1-1-1 (Establish a new 1 RM)
    55# x8, 65# x5, 75# x4, 75# x3

    Stamina: Chipper, not timed: 30x bench @ 115#-135#/75#-95#, 75x plyo push ups, 400m duck/prisoner walk.

  • Run, Deadlifts, HSPU, C2B Workout

    5 Rounds

    Run 400m
    7 Deadlifts 275/190 (MOD: 135#)
    7 Handstand push ups (MOD: 1 abmat)
    7 Chest 2 bar pull ups (MOD: pull ups!)

    Went light on the deadlifts to work on getting my form back where it should be.

    Did all the HSPU unbroken. 1 Abmat is getting too easy, but with out it I can't even do 1. Keep practicing, do negatives with no abmat or figure out how to kip them.

    Very happy to do pullups in a wod! Got a few in sets of 3, most were 2's or 1's.

  • Burpee/situp Workout

    10 rds
    10 situps
    10 burpees
    -shoulders on fire!!!
    -can't do better than this...DEAD!
    -really proud of this workout

  • Oly Lifting + 30 Burpee Muscle-Ups Workout

    Skill
    3x5 Strict Weighted Ring Dips 20kg (60s rest)
    Snatch from Blocks - 80kg PR
    Clean - 90kg
    Push Jerk - 80kg
    3x20 seconds L-sit Hold (60s rest)

    Strength
    3-3-3-1 Back Squats
    (100kg - 110kg - 120kg - 130kg)

    WOD
    For time:
    30 Burpee Muscle-Ups
    The first 10 were done in 1:30. The first 15 in 2:30.

  • Team 1000 Workout

    In a team of four, complete the reps (2 people at a time) while 1 person does the static hold:

    100 burpees [chin above bar]
    100 kettlebell [OH squat 8 lbs bar]
    100 thrusters (75 lbs) [ plank]
    100 sit-ups [wall handstand]
    100 pull-ups [deadlift 175 lbs]
    100 wallball [chin above bar]
    100 box jump [OH squat]
    100 snatch (75 lbs) [plank]
    100 double unders [wall handstand]
    100 push-ups [deadlift]

    I was on a team with Steve, Clair, and Aaron.

  • Helen Workout

    Three rounds for time of:

    Run 400 meters
    16 kg Kettlebell swings, 25 reps
    6 Pull-ups

    14:44

    Cash out:
    Shoulder press
    Biceps curls

  • Pull-Ups Workout

    Weighted pull-ups 3-2-2-2-1-1-1-1-1

    3 no assist/no weight
    2-2-2 no assist/no weight
    1-1-1-1-1 15 pound

  • Murph Workout

    1 mile

    4 rounds of:

    25 pull-ups
    50 push-ups
    75 air squats

    1 mile

  • 21 GUNS SALUTE Workout

    Partner Up - You Go / I Go style
    2 rounds:
    21 Pull-ups
    21 Burpee Box Jumps (20" Rxd)
    21 Back Squat (average weight of both partners)
    21 Burpee Box Jumps
    21 Pull-Ups

    Partner Rue

    The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

  • Front Squats, Pushups Workout

    7 rounds for time of:
    7 Front squats, 40 lbs
    7 Pushups