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

  • Yummy Workout

    Squat Clean & Strict Pullups
    6-5-4-3-2-1
    *Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups
    165 - 185 - 200 - 225 - 230 - 240

    Finisher:
    20 seconds on/ 10 seconds off x 8
    Swings
    rest 1 minute
    Burpees

  • 100 Burpee Challenge Day 12 Workout

    100 Burpee Challenge Day 12 = 12 burpees right before bed.

  • 4-16-2012 Workout

    8 Rounds:

    1 Min. AMRAP Burpees: 19/20/17/13/12/14/15/18
    1 Min. Rest

    3 Rounds Pushups for max reps in 30 seconds/90 seconds rest
    22/16/13

  • Skill: Handstands Workout

    15 Minutes

  • run, double unders Workout

    2 rounds with 2 min rest between

    400m run
    50 x double unders

    results

    2:01 first round - broke dus when someone hit my rope :D

    2:13 second round - unbroken on dus

  • Sefton Park 5K Workout

    Running WOD

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat

  • 1 RM Back Squat Workout

    255

    felt good!

  • Voima 1 Workout

    OH press 5,5,4,4,4
    4 x (Back squat 8 +squat jump*3)
    3 x (10     bench dip + 10*TRX curl + 10* SB pass)

  • Jacked gymnastics + ATP Workout

    Morning: 45 min
    A. 30 min of: 1.5 min walking, 1 min running
    123/146
    B. 15 min mobility work

    Afternoon: 110 min
    1.Jacked gymnastics
    A. 3 rounds:
    - 12 scap push-ups
    - 12 scap pull-ups
    2 rounds:
    - 80% ring support hold
    - 15 ring rows

    B. Bar Muscle-up Skill Work
    Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

    C. Bar Muscle-up Technique A1
    Complete (reps changed)
    - 2 x 1 jump to arch
    - 2 x 1 high pull
    - 5 x 1 hips to bar
    - 11 x 1 bar muscle-ups

    2.Skill: HSW practice for 15 min

    3.ATP workout