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

  • Overpower Workout

    Pre-WOD:
    -5X3 Bench Press - Pause On Chest (185#,185#,175#,175#,175#)

    WOD - EMOM (10 minutes):
    - 3 Power Cleans (75%)
    - 10 Push Ups
    - Rest 5 Minutes
    - Run 1 Mile

    This freakin hurt! Knew the push ups were going to build to a monster in the workout, and time between sets was going to get shorter and shorter. Mile in the cold air was rough, but happy to trudge through and "finish". Did my best on making sure form was good and will continue to focus on good reps, not just going through the motions for time. Good support from group today!

  • 15 Imported Workout

    Pre-WOD:
    1X20 Back Squat (95#)

    WOD
    15 Minute AMRAP
    -15 Air Squat
    -15 T2B
    -15 KB Swing (53/35)

    Completed 5 Rounds + 15 Air Squats + 3 T2B. Don't get to mark Rx to often, so joked with John on marking me Rx. All T2B, yeah, hands are wrecked ... and used 53# for KB. Light weight on squats getting strength back in knee and happy to know I can go up from there.

  • Nancy Workout

    WOD - 5 RFT:
    - 400m Run
    - 15 Overhead Squats (95/65)

    OK. Need to really work OH Squats! Oh yeah, running sucks! :)

  • Double Baseline Workout

    WOD - For Time:
    - 1000m Row or 1200m Run (I ran)
    - 80 Air Squats
    - 60 Sit Ups
    - 40 Push Ups
    - 20 Pull Ups

  • Roughhouse Workout

    Pre-WOD:
    5X2 Strict Press (90%)

    WOD:
    7 minute AMRAP (#185/135# , 2:1 Pull Ups + Ring Dips):
    - 1 Shoulder to Overhead, 1 Muscle Up or 2 Pull Ups, 2 Ring Dips
    - 2 Shoulder to Overhead, 2 Muscle Up or 4 Pull Ups, 4 Ring Dips
    - 3 Shoulder to Overhead, 3 Muscle Up or 6 Pull Ups, 6 Ring Dips
    ... etc

    5 rounds + 3 STO. Started 135#, after Round 3 had to drop to 115#, Pullups and Ring Dips.

  • Death By 10M Workout

    Pre-WOD:
    1x20 Back Squat (Add 5% On Last Weight Used)

    WOD:
    "Death By 10M"
    - Minute 1 ... 10M Shuttle Sprint
    - Minute 2 ... 20M Shuttle Sprint
    - Minute 3 ... 30M Shuttle Sprint
    ... etc.
    Until cannot complete shuttle run ladder within 1 minute cap.

    Post-WOD:
    100 Sit Ups

    115# for 20 reps, knee flexibility greater and stronger. Just happy to be able to run. 5 months ago, I would have thought this impossible.

  • Get With It! (x1.5) Workout

    Pre-WOD:
    5X2 Front Squat (95#, 115#, 125#, 135#, 135#)

    WOD - For Time(185#, 115#):
    -10 Squat Clean, 2 HSPU
    - 8 Squat Clean, 4 HSPU
    - 6 Squat Clean, 6 HSPU
    - 4 Squat Clean, 8 HSPU
    - 2 Squat Clean, 10 HSPU

    Yeah, I am retarded. The way I read the board, looked like to me to complete 10,8,6,4,2 and then 2,4,6,8,10. After getting to 6 reps mark on the way up ... I had to call it. Was a good laugh had by all, and extra reps ... well, they only help right? I was wondering why everyone crushed the WOD but me ... lol. Used 95# for WOD.

  • Dead End Workout

    Pre-WOD:
    10x1 Jerk

    WOD - 12minute AMRAP:
    - 6 Dead Lifts
    - 12 Push Ups
    - 24 DUs (1:1 Singles)

    Post WOD:
    - 50 Weighted Situps (35#,25#)
    - 50 Unweighted Situps

  • One-arm dumbbell bentover row-3x6+6 Strength

    One-arm dumbbell bent over
    -Use heavy dumbbell, but remeber keep good technic

  • Top Notch Workout

    Pre-WOD:
    5X2 O/H Squat (45#,65#,75#,85#,85#)

    WOD - For Time:
    - 200 Meter Run
    - 7 Power Snatch (#135/95)
    - 7 Muscle Ups or 14 Pullups and 14 Ring Dips
    - 200 Meter Run
    - 5 Power Snatch
    - 5 Muscle Ups or 10 Pullups and 10 Ring Dips
    - 200 Meter Run
    - 3 Power Snatch
    - 3 Muscle Ups or 6 Pullups and 6 Ring Dips