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

  • “RUN,CINDY,RUN!” Workout

    CRUSH WEEK:

    Monday 6th August 2018

    “RUN, CINDY, RUN!”

    3 Rounds for Time:
    800m Run
    5 Rounds of “Cindy”

    Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Squats

    Scale the runs to 600 as needed of you can’t complete the 800s under 5 minutes. Scaling for Pull-Ups is Ring Rows or Jumping Pull-Ups, and Push-Ups is Knee Push-Ups. The “Cind”y rounds should take about a minute. Scale volume to 3-4 rounds per set if you want to work on a more challenging pull/push version that ends up taking much longer than that.

    Post time and Rx to comments.

  • 13.04.2016 - EMOM Workout

    EMOM Conditioning

    Every 2' for 16'

    0' - 2' Cal Row (23 - 30)
    2' - 4' Burpees (23 - 30)
    4' - 6' Box Jump (23 - 30)
    6' - 8' Strict Ring Dips (23 - 30)
    .......

  • RTS PL plan - mesocycle 3 - DL #6 Strength

    #Strength
    3 @ 8; 1/2 repeat of:

    • BB deadlift

  • Number of The Beast Workout

    6 Rounds
    Switch arm as needed
    6x Kb Snatch
    6x Kb Jerk
    6x TGU

  • A: GTOH FT Workout

    Ground-to-Overhead for time: 20 reps @ 80%.

    • Calculate the weight from your heaviest set on the technique part.

    In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.

    Allowed methods:
    - power clean / clean + press (sp, pp, pj, sj)
    - single clusters
    - power snatch / snatch

  • 6.10.2025 Workout warmup Workout

    EMOM 6 (0:40 work / 0:20 easy)

    1) Row
    2) SkiErg
    3) Air bike

  • 27FEB2016 Strength

    Hang Power Cleans
    3-3-3-3-3

    Go for form and Go Heavy

  • 5/15/2013 Workout

    Dead lifts
    10 x 135
    5 x 225

    5 x 300
    5 x 300
    5 x 280
    5 x 260
    5 x 225

    Plank
    1:00

  • 3 Rounds Workout

    3 rounds
    5, 10, 15, 20- reps of
    Thrusters
    T2B
    Kb swing
    Wall ball

  • 9/21/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 pass through
    10 halo
    10 jax

    W.O.D(20)
    3 giant sets-choose load
    50m farmers carry
    10 sh press
    50m farmers carry
    10 rev fly
    50m farmers carry
    10 tricep ext
    50m farmers carry
    10 mbsu/ghdsu
    50m farmers carry
    10 push up row
    50m farmers carry
    10 strict pull ups(mod as needed)

    bench/strict
    6x1 hvy across

    Finisher
    2 min chest opener
    30 over unders
    30 v ups
    :60 sec tuck hold