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

  • Last summer day Workout

    2 rounds:
    20kettlebell Sumo deadlift high pull
    20 douple unders
    20 one arm over head lunges
    20 du's
    20 one arm snatches
    20 du's
    20 one arm clean and presses
    20 du's
    20 over shoulder medicine balls
    20 du's

    Then

    50m Walking lunges
    10 burpees + 10 sit ups
    50m Walking lunges
    10 push ups + 10 squats
    50m burpee jumps
    20 sit ups
    50m bear crawl
    20 pike push ups

  • "Chantel" Workout

    "Chantel"
    50-40-30-20-10
    Burpees
    Double Unders

  • C. Body Armor Workout

    3 RFQ
    20 alt DB renegade rows 25kg
    0:20 L-sit
    15 pallof presses R
    15 pallof presses L

  • Leg Up Workout

    -4 X 10 Back Squat - start heavy and add weight. (225, 235, 240, 245)

    -30 High Box Jumps (30" plus two 45 plates and a 25 plate. Not sure on exact height.)

    • 4 rounds Lunge Complex with Barbell ( 135, 135, 145, 145 ) (alternated between 1 round of LC and 10 box jumps and so on.)

    -3 X 4 Partner Glute-Ham Raises

  • The Seven Workout

    Seven rounds for time of: -> scaled to 4 rounds**
    7 Handstand push-ups -> scaled to 85 press
    135 pound Thruster, 7 reps -> scaled to 85 lbs
    7 Knees to elbows
    245 pound Deadlift, 7 reps -> scaled to 155 lbs
    7 Burpees
    7 Kettlebell swings, 2 pood -> 55 lbs dumbbell swings
    7 Pull-ups

    **I planned to do five. Towards the end of round three my knee started to hurt. I stopped after 4. Extremely difficult. I want to come back to this one.

    23:50

  • The Seven Workout

    Warmup:
    Three rounds:
    * samson stretch
    * wrist stretch
    * shoulder stretch w/ band
    * 15 push ups
    * 5 dips
    * 10 GHD
    * various reps to warm up for the WOD exercises: thrusters, DL, pull ups, press, etc.

    WOD
    Seven rounds for time of: -> scaled to 5 rounds
    * 7 Handstand push-ups -> scaled to 105# push press
    * 135 pound Thruster, 7 reps -> scaled to 105#
    * 7 Knees to elbows
    * 245 pound Deadlift, 7 reps
    * 7 Burpees
    * 7 Kettlebell swings, 2 pood (70#)
    * 7 Pull-ups

    Since I DL'd on Tuesday, I should have scaled the DLs. They were really hard. I got dizzy in the 5th round during the DL's and only did 4 and decided to move on. Everything except the thrusters and DLs were unbroken. Demoralizing WOD.

    33:00

  • U-Choose Workout

    Work Out #1
    -15-20 Minute Jog/Run
    -3 X 20 Sit Up
    -3 Minute Total Plank
    -Mobility/Foam Roll/Stretch

    I did #1. Went out for a run, but with no watch or anything I had no idea how long I was gone. Turns out it was only 8-10 minutes. So, I rowed for 7 minutes to make up for the rest of the time.
    Did 1 set on the GHD, but was really sweaty and kept slipping on it. So the other 2 sets were weighted situps with a #25 dumbbell.
    3x1 minute planks.

  • Team AMRAP 24 min Workout

    24 minutes
    Buy in:
    1300m Run with ball (1 ball per team, one person rests, one person runs, 2 laps per person 1+1+1+1 laps)
    Then
    AMRAP
    20 alternating Med-Ball Cleans
    20 alternating Push-ups/box pushups
    20 partner Wall-balls
    20 partner Ball Sit-ups

  • Club Med Da Baila 1 Workout

    For time :
    200m farmer carry 2 x Dumbells (14 kg)
    50 push press 2 x DB (14 Kg)
    50 sit ups
    200m farmer carry
    50 sit ups
    50 push up
    200m farmer carry
    100 db snatch (14 kg)
    200m farmer carry

  • Front Squat/Rope Climb Couplet Workout

    Skill
    15 DU PR + Back Levers + 3x5 Strict T2B (3 mins rest)

    Strength
    5RM Deadlift 110kg (PR)
    It wasn't really a max because we just ran out of plates!

    WOD
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Front Squats (50kg)
    1 Rope/Pole Climb ascend between each set

    And my legs are now sore and destroyed! Really good time if you consider that Spealler did it in 4:41 with 60kg.