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

  • 3 RM push press Strength

    Find your 3 RM push press

  • Back squat drill Strength

    Back squat pyramid 6,4,2,2,4,6

  • Swimming Workout

    Warm-up:
    300m

    Workout:
    500m for time
    Rest 2min
    Every 2min 100m, 5 sets (10min)
    Rest 2min
    500m for time

    Cool down:
    Easy 200m

  • 8:30pm WOD Workout

    4 rnds for time:
    500 m row
    10 power cleans 85#

  • F-Bomb’s Chipper Tier 2 Workout

    1 min at each station, 15 seconds rest of: Double Unders, Wallball, deadlift 95/65, Double Unders, Burpees, KTE, Double Unders, Push Jerk 65/45, Box Jump 24/20, 3 rounds

  • Winchester Workout

    Complete 5 rounds for time:

    30 Walking Overhead Lunges 135 lbs (15 ea leg)
    Sprint 1 Full Gasser
    30 KB Swings 2 pood
    Rest 90 seconds between rounds

    *Back knee has to barely touch the ground on the lunge to be counted.

    I did this 5 days after having abdominal surgery for the 3rd time. It was rough but I made 3 rounds.

  • Tabata This Workout

    Squats, 1min rest, Row, 1min rest, Pullup, 1min rest, Situp, 1min Rest, Pushup, 1min Rest

    Competitor Scale Up: Goblet Squats 45/30, 1min rest, Row, 1min rest, Rotating Bar Pullup, 1min rest, Weighted Situp 25/20, 1min Rest, Ring Pushup, 1min Rest

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7

    Metcon: ke, la
    Aer: ma, ti, to, pe = 3 h 50 min
    Squat: -
    BB: -

    Gymnastics:
    Pull up -
    CTB - 90
    TTB - 60
    HSPU - 60

    MU - ma, pe - 24
    BMU - ke - 10
    Bfly - 235
    Bfly CTB - la
    HSW - 55 m.

    Sleep 5/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 55 min
    EA. 43 kcal/FFM (FFM = 53.3 kg)