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

  • Thrusters, Pull-ups, Wall Ball & Toes-to-Bar Workout

    3 Rounds
    10 Thrusters
    10 Pull-ups
    10 Wall Ball
    10 Toes-to-Bar

  • EMOM x11 Workout

    1 Clean and Jerk

    Minute 1 @ 70%,
    Minute 2 @ 75%,
    Minute 3 @ 80%,
    Minute 4: REST...
    Minute 5 @ 75%,
    Minute 6 @ 80%,
    Minute 7 @ 85%,
    Minute 8: REST...
    Minute 9 @ 80%,
    Minute 10 @ 85%,
    Minute 11 @ 90%

  • Gymnastics + weightlifting + strength Strength

    130 min
    Warm up + COS 25 min
    - 20 bfly

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8 > 40

    B. Ring muscle up
    - 11x1 + 5x2 - 21 reps

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    D. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 - 8 reps

    2.Power clean + Push jerk
    Heavy 1+2 for the day

    3.Hip thrust
    - 4 x 10 - 60 65 65 65
    - As heavy as possible, 1-2 s. hold at top position on each rep!

    4.Accessory
    - Not done

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups

  • Pausing Split jerk Strength

    5 Sets of 2

    63%, 68%, 73%x3. 2 second pause in dip and catch.

  • 3-5-7 Workout

    3min AMRAP:
    10 DL (124kg,83kg)
    20 HSPU
    30 Box Jumps (24",20")
    40 Wall Balls
    2 Minute Rest
    5min AMRAP:
    10 DL (124kg,83kg)
    20 HSPU
    30 Box Jumps (24",20")
    40 Wall Balls
    2 Minute Rest
    7min AMRAP:
    10 DL (124kg,83kg)
    20 HSPU
    30 Box Jumps (24",20")
    40 Wall Balls
    2 Minute Rest

    Record total reps each AMRAP. Total End.

  • 1Min Max Distance Row Workout

    5x1min Max Distance Rows

    333M on my second attempt. Was do gassed, whimper out and threw in the towel after the 5x3 squats, 5x3 Bench and 5x3 Weighted Pull Ups! I beat my 18 year old, so ... happy old man! What a soul crusher!

  • 05.28.2014 Workout

    50 burpees

    5 Rounds of:
    50 Double Unders
    15 Toes to Bar

    50 Burpees

    RX'd this workout. Took a while :)

  • Partner Murph Workout

    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Air Squats
    1 Mile Run

    Completed "partner" option for Murph. 50/50 on work with partner, moved through each movement before moving on to next.

  • 05.21.2014 Workout

    Round 1:
    10KB Swings + 5 Strict Press

    15KB Swings + 5 Strict Press

    25KB Swings + 5 Strict Press
    50KB Swings + 5 Strict Press

    Round 2:
    10KB Swings + 10 Ring Dips
    15KB Swings + 10 Ring Dips
    25KB Swings + 10 Ring Dips
    50KB Swings + 10 Ring Dips

    Round 3:
    30 GHD Sit Ups; Touch Floor Each Rep