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

  • Rush Workout

    Pre-WOD:
    - 3x8 Back Squat @ 75% of 1 rep max
    - 3x15 DB Bench Press

    WOD - 3 minute clock:
    In the first minute try to complete:
    -50 Air Squats

    In the second minute, try to complete:
    -30 Burpees

    In the third minute, try to complete:
    -20 Hand Stand Push Ups

    After three minutes, complete whatever reps you have remaining of each off the clock.

    Legs, shoulders ... hell, body was just toasted! :) gettin old

  • Sprint Workout

    Pre-WOD:
    - 3X10 @ 70% of 1 rep max back squats

    WOD:
    - Warm up 100M sprint at 50% effort
    - Warm up 100M sprint at 75% effort
    - 10X100M sprints @ max effort; Minimal rest between sprints
    - Cool down 100M sprint at 75% effort
    - Cool down 100M sprint at 50% effort

    Post-WOD:
    - 50 Toes to Bar
    or based on your previous week ab workout
    - 50 GHD
    or
    - 100 Situps

  • 5/27/19 Workout

    Happy Memorial Day
    Warm up(5)
    3rds
    10 single leg deadlift
    10 jax
    10 mclimbers

    Mobility(4)
    1:00 samson stretch

    Workout(10)
    c/o Alchemy 365
    A10:
    15 Lunges
    15 Air Squats
    15 Bicycles
    12 Push-Ups
    12 Squat Jumps

    Rest 20 seconds after each round-repeat this cycle for ten minutes.

    Finisher
    30 w-raise
    60 knee tap crunch
    1:00 min pigeon pose

  • Strength Workout

    superset, 4x
    6 hollow body lat pull down
    3/3 aligator roll

    5' box assisted kipping pull up practice

  • Diggin Workout

    WOD - 30Min OMEM:
    - 15 Wall Balls (20,14), 1 minute to complete 15 Wall Balls
    - 10 Box Jumps (24,20), 1 minute to complete 10 Box Jumps
    - 5 Power Cleans, Touch & Go, 1 minute to complete 5 Power Cleans

    Total Reps:
    - 150 Wall Balls
    - 100 Box Jumps
    - 50 Power Cleans

    It hurt.

  • Prove Workout

    Pre-WOD:
    - Work Up to a 1RM Power Snatch

    WOD - For Time:
    - 1000M Row
    - 3 Rounds:
    20 Dumbbell Snatches (10 right arm, 10 left arm, any alternating combination)
    20 Sit Ups/GHD
    - 1000 Meter Run

  • Up & Down Workout

    Pre-WOD:
    -3 Sets of Max Reps Floor Press @ 65% of one round max bench press

    WOD - For Time:
    10-9-8-7-6-5-4-3-2-1 Kettle Bell Swings (#53/35)
    100 meter Run
    10-9-8-7-6-5-4-3-2-1 Burpees

  • Motley Workout

    Pre-WOD:
    -Work up to a heavy combo of:
    Dead Lift
    Hang Clean
    Jerk

    WOD - 10 Minute AMRAP:
    -12 Dead Lifts (#135/95)
    --9 Hang Cleans
    --6 Push Jerks

    Post: 3 rounds of:
    -1 minute Plank
    -1 minute Sit Ups

  • Filthy 50 Workout

    Happy 50th Birthday Brad!

    WOD - For Time:
    "Filthy Fifty"
    -50 Box Jumps (24"/20")
    -50 Jumping Pull Ups
    -50 KB Swings (#53/35)
    -50 Walking Lunges
    -50 Sit Ups
    -50 Push Press (#45)
    -50 Back Extensions (Supermans)
    -50 Wall Ball Shots (#20/14)
    -50 Burpees
    -Double Unders -modified 150 singles

  • Double Death Workout

    Pre-WOD
    5X3 Bench (185#,195#,205#,205#,205#)

    WOD: On the Minute, every minute (max 10 minutes)

    -Death by Double Unders
    (Increase by 5 every minute)

    -Death by Sit Ups
    (increase by 5 every minute / increase by 3 w/ GHD)

    Post:
    Mobility/Stretch

    Round of 25 for DU's. Yeah, I know, sucks ... but for someone just getting DU's and arthritic feet, happy to progress. Gonna get there! No excuses ... get better.
    Round of 21 for sit ups using GHD machine. Finished right at 3,2,1 ... did not make round of 24. Finished off with a 1000M Row to recover.