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

  • Competition Workout

    C.
    I.
    For time:
    50 Calories of Assault Bike

    Rest until the running clock reaches 5:00, and then…

    II.
    Three rounds for time of:
    50-Foot Handstand Walk
    10 Squat Snatches (135/95 lbs)

    Rest two minutes, and then…

    D.
    For completion, not time:
    20/15 Strict Supinated-Grip Pull-Ups
    400 Meter Farmer’s Carry (100/70 lbs per hand – walk at normal pace, don’t run)
    20/15 Strict Supinated-Grip Pull-Ups

  • fAB times Workout

    50 - 40 - 30 - 20 - 10

    Ab mat sit-ups
    Double Unders
    Burpees
    .5, .4, .3 etc on curve OR 500m, 400m, 300m, etc on Erg - whatever is open!

  • 2 x Clean & jerk Strength

    Find your daily max on c&j doubles.

  • Hatch day 1 week 2 Strength

    Hatch day 1 week 2: back squat

  • Performance Workout

    A.
    Three sets of:
    Weighted Strict Pull-Ups x 3 reps
    Rest 30 seconds
    Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
    Rest 30 seconds
    Strict Pull-Ups x Max Reps
    Rest 30 seconds
    Strict Supinated-Grip Pull-Ups x Max Reps
    Rest 3 minutes

    B.
    Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
    Row 500 Meters
    Run 400 Meters
    30 Push-Ups

  • Metabolic - Weightlifting Workout

    1600m row
    then
    3 ROUNDS FOR TIME
    10 deadlifts @40/25
    15 cleans @40/25
    20 thrusters @40/25
    *any style (muscle, power, squat)

  • WOD 22.1 Workout

    AMRAP 4
    30 double unders
    7 front squats 60/40
    – rest 2 min –
    AMRAP 4
    15 sit ups
    7 deadlifts 60/40

  • Gymnastic - HEAVY CINDY Workout

    AMRAP 20min
    5 chest to bar pull ups
    7 hand stand push ups
    15 squat jumps

  • Mid line Workout

    3 rounds for time of:
    250-meter row
    21 hip extensions
    21 AbMat sit-ups
    400-meter run
    Post time to comments.

  • 3.12.18 - ADVENT WOD Workout

    2 rounds of :

    15m Handstand Walk
    100x DU ; 50x attempts ; 150x SU
    15m Handstand Walk
    50x WBS 9/6 ; 6/3 ; 6/3
    15M Handstand Walk
    25x DL 100/70 ; 75/50 ; light weight