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

  • Isabel Workout

    WOD - for time:
    "Isabel"
    - 30 Snatches (135,95)

  • Lynne Workout

    WOD:
    "Lynne"
    - Max rep body weight bench press x 5 (15,14,10,10,10)
    - Max pull ups x 5 (20,20,16,15,16)

    Post WOD:
    - 30sec weighted plank hold x 5

    155# for bench, 59 reps.
    87 pull ups, 5 sets.

  • Baseline Workout

    Pre-WOD:
    - Find 1RM power clean

    WOD - "Baseline" for time:
    - 500M row
    - 40 air squats
    - 30 sit ups
    - 20 push ups
    - 10 pull ups

  • 1000M & Bench Workout

    Warm Up:
    3 Rounds "Cindy":
    - 5 Pull Ups; Work Strict Pull Ups
    - 10 Pushups
    - 15 Air Squats

    • 10 Min Mobility Work

    WOD:
    - Max Reps in 3 min; 60% of 1RM Bench Press
    - 1000M Row for time

  • Lord of the Rings Workout

    WOD - For Time:
    - 30 Muscle Ups
    or Modification
    - 30 Ring Dips
    - 30 C2B
    - 30 Ring Dips

    Post-WOD:
    5 Rounds
    - 10 GHD Situps
    - 30 Double Unders

    No modification to the modification :) All ring dips no band, all C2B no band. Worked Double Unders.

  • Conditioning Workout

    10 Rounds For Time:
    250 Meter Row
    Rest :30 Seconds Between

  • "J.T." Workout

    Pre-WOD:
    - Find a 1 RM Bench Press
    - Find a 1 RM Dead Lift

    WOD - For Time:
    "JT"
    21-15-9
    - HSPU
    - Ring Dips
    - Push Ups

    Yeah, 19 minutes. BUT, completed every rep and worked good movements. No half ass! Go ahead and hate on my time. Make huge progress with kipping HSPU and kipping Ring Dips. JT is a tricep destroyer.

  • Crew Workout

    Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

    WOD - Rows to be completed for time:
    - 500M (1:38)
    - 400M
    - 300M
    - 200M
    - 100M (18.3)
    * Each Row Followed Immediately By 20 Push Ups
    ** Rest As Needed Between Sets

    Post WOD:
    50 GHD Sit Ups

    After 1st full out sprint, felt like I was gonna hurl! Only time I remember are from 1st row and last row. Leg beating coming tomorrow, I feel it in my nuggets :)

  • Hero WOD "The Seven" Workout

    Warm Up:
    - 30 Sec Hand Stand Hold
    - 5 Wall Squats
    - 10 Push Ups
    - 15 Situps

    Pre-WOD:
    - Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.

    WOD - Hero WOD "The Seven" w/ Partner:
    - 7 HSPU
    - 7 Thrusters (135,95)
    - 7 K2E
    - 7 Deadlifts (225,135)
    - 7 Burpees
    - 7 KB Swings (53,35)

    • Alternate movements with partner.

  • WOD 57: 13 Amrap Workout

    13 AMRAP
    30 Wall Ball 9/6
    20 DB snatch alternating hands 20/14
    75 DU/150 SU