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

  • Propel Workout

    Pre-WOD
    - 7x3 Bench Press 80% of 1RM (175#)

    WOD - 8 Tabata Intervals of Each:
    - Row: Total Meters
    - Push Ups: Total Reps

    818 Meters
    57 Total Reps

    Happy to build some mental tenacity and push through some moments of wanting to throttle back on the tabata rows. Working to deal with those "want to quit" moments better and also up my efforts overall. Arms toasted for Push Ups, but reps were reputable reps! :)

  • Scrappy Workout

    Pre-WOD:
    Work up to heavy set of 2 touch and go Power Cleans

    WOD - OTMEM/10 Minutes
    -2 Power Cleans @ 80% 1RM
    -3 Muscle Ups (Round 1: 6 Pull Ups; Round 2: 6 Ring Dips, etc)
    -4 HSPU

    Post WOD:
    Tabata Sit Ups

    Got to minute 6 on the OTMEM and then lost traction kicking it into a AMRAP workout.

    Watching regionals this weekend, doing some internal searching ... my goal is to refocus on hitting it hard and remembering my "why". Remember why I am in there and to push myself beyond what I "think I can".

  • Pliable Workout

    Pre-WOD:
    7x3 Bench Press @ 75%

    WOD - For Time:
    -30 Plyo Push Ups
    -10 T2B
    -20 Plyo Push Ups
    -20 T2B
    -10 Plyo Push ups
    -30 T2B

    All T2B.

  • Home Workout Workout

    40 Min Emom.

    1. 20 mountain climbers
    2. 10 Air squats + 10 jump lunges
    3. 30-40 double unders
    4. Rest

  • Fight Gone Bad Workout

    Make up workout for missing Monday!

    WOD:
    "Fight Gone Bad"
    3 rounds for total reps.
    1 minute at each station, 5 stations.
    1 minute rest in between each round.
    - Wall Ball (24#,14#)
    - Push Press (75#/55#)
    - Box Jumps (24",20")
    - Sumo-Deadlift-High-Pull (75#/55#)
    - Calorie Row

    25,15,14,15,10
    21,15,15,11,12
    20,10,13,15,12

    1st time on this workout. Make up day since I missed Monday's FGB workout. The easy way was to just do the mobility/ bench workout, and work double unders. What I killer, have not sweat this much in a while ... hot morning aside. Will have better strategy next time and push harder through some movements. Tough morning, just got gassed.

  • Metcon Workout

    • 3 round of:
    Walking Lunge 30 reps
    Pull Ups 15 reps
    Walking Lunges 30 reps
    Toes to Bar 15 reps

  • Diane & Annie Workout

    Warm-Up:
    - Jump Rope
    - Hand Stand Hold
    - Hand Stand Walk
    - Farmers Carry
    - Walking Lunges

    WOD #1:
    "Diane"
    21-15-9
    - Dead Lifts
    - HSPU

    REST 3 MINUTES

    WOD #2:
    "Annie"
    50-40-30-20-10
    - DU's
    - Sit Ups

  • 4 Minutes Workout

    WOD:
    - 4 Minutes Max Reps Bench Press (135#)
    - Rest 1 Minute
    - 4 Minutes Max Calorie Row
    - Rest 1 Minute
    - 4 Minutes Max Sit Ups

    45 Reps Bench
    72 Calories
    90 Situps

  • Monday 10th June Workout

    0-15 mins build upto a heavy 5rep TNG deadlift

    19-28 mins Emom (19 mins first round/28 mins last round)
    Alternating between
    1: 5 DL@60-70%of above + 10 wall ball
    2: 30 DUs

    31-36 mins HSW practice

    36-40 tabata core or mobility

  • Muscle & Power, AV1 Strength

    EMOM x 12
    1 Power snatch