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

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    6-8 ring dip (2s pause)
    8+8 Db row
    40+40m s.a farmer carry

    BANDED RING DIPS IF NEEDED

  • Conditioning Workout

    2x15' AMRAP, 3' rest
    5/5 one arm KB clean @ 20/12kg
    10 burpee box jump
    20m bear walk
    40 DU

    continue second AMRAP where you finished last

  • FUNCTIONAL Bodybuilding Workout

    A, Back Squat challenge
    -Build up to your own bodyweight and accumulate as many reps as you can.

    B, Strength: 4 sets
    -DB Reverse Lunge to Step Up x 6/6
    -Elevated S.L. Hip Thrust x 10/10 @mod DB

    B, WOD: For Time
    21-15-9
    -KB Swing to Goblet Squat
    -Burpee Tuck Jump
    -KB Deadlift

  • Clean work Workout

    3 position cleans from hang (power, 1/2 squat, squat)
    35lbx9 reps
    55x9
    65x9
    75x9
    85x1
    95x1
    105x2

    40 total reps

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    8-10 sumo squat
    8+8 1-leg hip thrust

    SET B | 3 rounds:
    6-8 BB rdl
    8+8 banded plank knee raise

    AMRAP10:
    250m ski
    10 v-up
    20 sandbag lunge
    10 DKB deadlift

  • run/situps/burpee wallballs Workout

    W/U
    3 Min Jump Rope
    1 Rounds
    10 Passovers with PVC
    10 Box Jumps
    5 HSPU

    Did first HSPU!

    10 Min EMOTM Jerk
    55 lbs (easy bc shoulder hurting)
    Reps
    2/4/6/8/10/10/8/6/4/2

    WOD – 3 RFT
    200M Run
    25 Sit Ups
    10 Burpee Wall Balls (14)
    8:24

  • Snatch/Partner WOD Workout

    W/U- 800m Slam Ball Indian Run

    Skill-Snatch Drills & Work

    WOD-Partner (w/Bethany)
    15 Min AMRAP
    12 two person DL (225)
    40m Wheelbarrow Walk
    (switch at 20 m)
    20 Sit to Stands
    (10 each)
    4 rounds

  • Helen Workout

    WU
    4x100m sprints
    2 rds
    10 KTE
    10 passovers

    Helen
    3 rds
    400m run
    21 KB swings - 1 pd
    12 pullups

    14:23 Rx

  • Pullups/Clean and Jerk work Workout

    Warmup:
    5 min jump rope
    40m walking lunges
    10 HSPU

    Strength:
    pullups
    7 max
    2x3 w/10lb dumbbell

    muscle up progression work

    Clean and jerk work
    worked with 100 and 105

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 passthrough
    10 inch worm with 1-3 pushups
    6+6 windmill with plate
    10 kips/pull-ups
    Accumulated 30sec handstand hold

    Neck warmup.

    Partner AMRAP 8x3min

    RX
    YGIG AMRAP 3
    - 1 BMu
    - 2 C2B
    - 3 pull-ups

    Rest 30sec

    AMRAP 3
    - 5 m Handstand walk
    - 3 HSPU

    Intermediate
    AMRAP 3
    - 1 C2B
    - 2 pull-ups
    - 3 T2B

    Rest 30sec

    AMRAP 3
    - 10 shoulder taps (rubberbands)
    - 3 Negative HSPU

    Beginner
    AMRAP 3
    - 2 pull-ups
    - 3 T2B
    - 10sec L-hang hold

    Rest 30sec

    AMRAP 3
    - 5m wheel barrel
    - 3 pike push-up

    Easy pace, concrete on quality.