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

  • Tall kneel Stability press Strength

    DB Stability Press 4x8/
    set up in a tall kneel position, keep glutes and core fully engaged

    superset with

    TRX Plyo push ups 4x20

    superset with

    hollow rocks + super person 4x15/

    3.5 min sets
    20 min

  • Performance Strength

    A.
    Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM
    Rest exactly 3 minutes between lifts

  • WOD 31.7 Workout

    Metcon:
    Buy in 800m run
    5 Rounds
    50 Double unders
    25 Burpees
    Cash out 800m run

  • Performance Workout

    B.Complete as many rounds and reps as possible in 7 minutes of:
    7 Toes to Bar
    14 Wall Ball Shots

  • Bring on the Boxes! Workout

    3 stations:
    Box Overs (two feet on top of box and two feet on ground on other side)
    TRX Pike
    TRX Jump Squat

    No more than 4 people per station
    2x45sec on:20 sec off per station
    then
    4x30sec on:15 sec off per station

    16min circuit

    20min

  • 4X3 + 1XME Front Squats Strength

    4X3 + 1XME Front Squats – work to a near 3rm (no misses), then 1 ME UB set @ 90% of 3rm, rest 2:00

  • 270715 Workout

    Buy in 800 m run
    21 x TTB
    18 x Pull-Up
    15 x HSPU
    12 x TTB
    9 x Pull-Up
    6 x HSPU
    Buy out 800 m run

  • Push press Strength

    PP: 3x3

  • Shoulder press Strength

    SP: 3x1

  • You Go, I Go Workout

    Partner 1 goes while partner 2 rests, then switch

    6 stations:
    KB Single Arm Thruster x7 (switch arms every round)
    Battle Rope Slams x 15
    Slamball Chest Slam x15 (hold plank while resting to make harder)
    Abmat situp x10 (hold legs up while resting to make harder)
    Side Shuffle there and back (cones ~15ft apart)
    Wall Ball x5

    3.5min AMRAP per station. 45sec rest between stations

    25min circuit
    8-10min setup + explanation

    33-35min