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

  • 13.6.2025 Strenght Workout

    All same

  • 13.6.2025 Warmup Workout

    Warm-up

    800m Jog
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    2 rounds
    5 Scapular pull-ups
    0:30 Hang from bar
    8 Scapula push-ups
    8 Tension swings
    5 Arch hold push to hollow holds (3-5 sec in each position)
    +
    Kipping Toes-to-Bar complex – 2 rounds
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    Build to workout weight for the clean and jerk
    Few chest-to-bar and toes-to-bar sets between weights
    +
    @ workout weight
    200m Run
    1 Clean and jerk
    8 Chest-to-bar pull-ups
    1 Clean and jerk
    8 Toes-to-bars
    200m Run

  • Barbara Workout

    W/U- 800m run
    2 rounds
    15 walls balls
    10 pull ups

    WOD - "Barbara"
    5RFT
    20 pull ups (half kipping, half w/black band)
    30 push ups
    40 sit ups
    50 squats

    Rest 3 mins between rounds

    Work time: 27:57

  • Deadlift/GHD/KB Swings Workout

    W/U – 3 Rounds
    20m Broad Jumps
    20m Soldier Walks
    10 Wall Balls

    Strength – Dead Lifts
    5x45% 115
    5X45% 115
    5X75% 180
    5X85% 205
    3-5x90% 215x2
    3-5x90% 215x3
    very tired...prob from Donny earlier in the week

    WOD – Row 500m
    10-9-8-7-6-5-4-3-2-1
    KB Swings (20kg)
    GHD Sit Ups
    11:15

  • Company PT Workout

    Run 800m
    Circuit training
    3 min each station
    tire flips
    ammo can lifts
    burpees
    600m run
    russian twists
    mountain climbers
    run 800m back

  • Pullups/ropes/clean and jerk Workout

    W/U –
    10 Passovers w/ PVC
    Did not do rest of warmup to rest Achilles

    Strength / Skill –
    Pull Ups
    Strict – Max Amount = 7
    Kipping – Max Amount = 6
    Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

    WOD – 1 Min Max Push Ups then
    Immediately start 5 Min AMRAP
    20 Slam Balls (sub situps)
    1 Rope Climb
    Rest 2 Min
    5 Min AMRAP
    20 Wall Balls w/ Slam Ball (sub GHD)
    1 Rope Climb
    Immediately start 1 Min Max Push Ups

    77+5

    Worked on clean and jerk complex for competition. did 95 3 times

  • Donny Workout

    Warmup
    500m row
    3 rds
    10 goodmornings (35)
    10 GHD back extensions
    10 med ball cleans (14)

    Donny
    21-15-9-9-15-21
    Deadlift (135)
    Burpees

    15:04 Rx

  • Cleanup Chipper Workout

    800m run
    10 snatches (75% BW = did 65)
    20 HSPU (did on box)
    30 back squats (75% BW = did 85)
    40 box jumps (20)
    50 burpees
    800m run
    24:15

  • Bench/Run/Holds Workout

    WU:
    25 jumping jacks
    2 rds
    10 pushups
    10 situps
    10 squats

    Strength:
    Bench
    5x45: 55
    5x45: 55
    5x75: 85
    5x85: 95
    3x90: 100
    2x90: 100

    WOD:
    Run 800m
    Hold plank 1 min
    run 800m
    Hold squat 1 min
    run 800m
    hold L-sit 1 min (did knees up)
    15:15

  • Angie Workout

    WU:
    400m run
    2 rds
    10 PVC passovers
    20m spiderman walk
    2 wall walks
    20m jumping walking lunges

    WOD:
    Angie
    100 pullups (black band kipping)
    100 pushups
    100 situps
    100 squats

    21:03