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

  • AccessoryWOD Workout

    For Quality:

    10-9-8-7..1 Reps of:

    Strict Pull-ups

    Strict Handstand Push-ups

    Strict TTB

    To scale this do 10-8-6-4-2 rep scheme

    Sub Ring rows for Pull-ups

    Sub Seated DB press for strict HSPU

    Sub V-ups or abmat sit-ups for TTB

  • 2-7-17 Workout

    M)
    Pull:
    12-6-3-6-12

    F)
    Skill:
    5 x 10 French Press
    5 x 15 Push Up
    5x 20 Banded Push Down

    Metcon:
    3min AMRAP
    21 DL – sandbag
    21 BJ
    21 KB – 18
    -Rest 3 min-
    3min AMRAP
    18 DL – Sandbag
    18 BJ
    18 Abmat Sit-ups
    -Rest 3 min-
    3min AMRAP
    15 DL – Sandbag
    15 BJ
    30 Jump Rope Singles

  • Weightlifting Strength

    Snatch 6x2
    Push press 5x5
    Back squat 5x5

  • accessory gymnastic Workout

    Strict pull-ups https://vimeo.com/175741058

    8 x 3 @ 40% if 1RM

  • Weightlifting Workout

    A: Muscle snatch 1from hips + 1from ground+ power snatch
    B: Snatch singeles up to heavy
    C:Rack Jerk

  • Extra Credit 22-12-2019 Workout

    Three-way Thoracic Spine Foam Roll
    Then,
    5:00 of easy bike, jog, or row

  • Diane Workout

    Pre-WOD:
    - 800M Run
    - Mobility Work

    WOD:
    "Diane"
    21-15-9
    - DL (225#/135#)
    - HSPU

    Post-WOD:
    - 200M Farmers Carry
    As heavy as possible

    Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

  • The Chief Workout

    Pre-WOD:
    - Back Squat 3 RM with 3 sec pause at the bottom of the squat

    WOD:
    "The Chief"
    Max rounds in 3 minutes of:
    - 3 Power cleans (135/95) (Scale as necessary)
    - 6 Push-ups
    - 9 Squats
    Rest 1 minute.
    Repeat for a total of 5 cycles.
    Completed a minimum 4 rounds in each of the 5 cycles of work. Total work was 15 minutes, not including rest. I would say, this one hurt ... they all hurt if you do them right and push yourself!

  • Russian Swing Workout

    Pre-WOD:
    - Strict Press 5x3 As Heavy As Possible

    WOD - For Time:
    50-40-30-20-10
    - Double Unders (5 Burpee Buy In for Singles)
    - Russian KB Swings
    - Sit Ups

  • Cool Runnings Workout

    Pre-Wod:
    5 Rounds
    - 5 Pull Ups
    - 10 Push Ups
    - 10 Pass Throughs

    WOD - 30min AMRAP:
    - 800M Run
    - 25 Push Ups
    - 50 Walking Lunges

    Ouch! Started 800M run of 5th round, finished 600M of it. Great group at 6:30am class, lot of young guns to push us old timers. Fun to see group of people arriving at the school with their kids for some school trip, watching us in the parking lot like "What the hell are they doing?" ...