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

  • Split Jerk 1RM Workout

    There is no description for this WOD as it is stat.

  • Wendler Bench Press Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
    Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
    Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
    Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
    Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
    Week 8: 50kg x 5, 60kg x 5, 70kg x 5
    Week 9: 80kg x 5, 92.5kg x 5, 105kg x 5
    Week 10: 85kg x 3, 100kg x 3, 110kg x 4

  • strict press Workout

    1 rep max 5 pound pr

  • Benchmark Girl ‘Helen’ Workout

    AFAP
    3 rounds of
    400m Run
    21 KB swings (16kg)
    12 Pull Ups (green)

    Vergelijk met 25.06.2012

  • CALF-ZILLA Workout

    100 Burpee
    300 Double Unders

    Partition however you like!

    Broke it down into 10 & 30 DU every min.

  • Diane Workout

    2 Deadlift on the minute @ 50% with 1 Box Jump 30/24 for 9 Minutes.
    Deadlift was 177#, Box Jump was 30"

    then: 5 min Rest
    Diane
    21.15.9
    Deadlift 225#
    Handstand Push-up

    12:42 total time, RX, PR! woot

  • On The Prowl Workout

    • 3 rounds of Prowler
    • 3 rounds of Overhead Plate Carries (45#) -7 X 3 Front Squats 135-155-185-205-225-235 (1 rep at 235) -Box Jumps (33") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps

  • Fran Workout

    Thrusters
    Pull-ups
    21-15-9 reps for time

    We did our max weight for the deadlift, shoulder press, and back squat.
    5, 5, 3, 2, 1, 1, 1 reps trying to get to our max weight by the last reps
    DL-165, SP-95, BS-135

  • Hang Power Cleans 5-5-5-5-5 Workout

    5 @ 55lbs
    5 @ 65lbs
    5 @ 75lbs
    5 @ 85lbs
    5 @ 95lbs

  • Hey! I'm not dead Workout

    This was a fun one to do in the office gym. I think the people on the treadmills really enjoyed my purple face and whimpering 'sonofabitchsonofabitchsonofabitch' on every HSPU starting on the 3rd round.

    Hadn't done HSPU in a while so was pleasantly surprised by my results.

    5x5 Bench
    105, 125, 135, 155, 175 (3. . .courtesy of strong spotter)

    WOD:
    7 Minutes AMRAP-
    3HSPU, 3 Pull Up,

    6 HSPU, 6 Pull Up, continue by 3

    3 Minute Rest

    5 Minute AMRAP
    10 T2B

    20 Double Under

    Made it through 15 HSPU and 7 Pull-ups
    5 rounds T2B and DU