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

  • 5 x 5 back squat Workout

    134 lbs/ 38
    5 sets of 5 reps of back squats
    did a shorter than normal warmup
    did a burgener warmup as well
    I was not really feeling too intense today but needed to get the 4th WOD and needed to have a little bit of weight, so this was a perfect fit.. I hadn't back squatted in a while and needed to move a little weight as well.
    started warming up with:
    95 lbs x 10 super low and keeping tight at the bottom
    135 lbs x 8 same as above
    165 lbs x 6 same
    (all sets done without any belt, etc. RAW) I took 2-3 minutes at max btwn sets.
    185 lbs x 5
    205 lbs x 5
    225 lbs x 5
    235 lbs x 5 (good working set)
    245 lbs x 5 (good working set)

    Post WOD:
    I did some med ball pushups across and over the med ball & on top of the med ball at the end of each set. I did some ab roll outs with the wheel. I haven't done that in forever.. I did a bunch and ever tried some from standing to fully outright.. hard but fun. I will work these in sometimes. Fun stuff. This was the only time I felt the 100 L pullups from yesterday in my midline.

  • Shoulder Press 5-5-5-5-5 Workout

    Shoulder Press 5 sets of 5

    25kg
    27.5kg
    27.5kg
    30kg
    30kg

  • Holleyman - Hero WOD Workout

    30 rounds for time of:
    5 Wall ball shots, 20 pound ball
    3 Handstand push-ups
    225 pound Power clean, 1 rep

    15# ball
    40# db strict press
    135# pc

  • OHS 5 x 1, FS 5 x 1, BS 5 x 1 - try to get heavier each lift Workout

    As Rx: burgener warmup
    OHS 75 lbs x 10, 95 lbs x 8, 115 lbs x 6
    135 lbs x 4
    145 lbs x 3
    155 lbs x 1
    165 lbs x 1
    175 lbs (fail because I lost my grip on the way up)
    175 lbs x 1 (PR)

    FS: 115 lbs x 5, 145 lbs x 5, 165 lbs x 3
    175 lbs x 1
    185 lbs x 1
    195 lbs x 1
    205 lbs x 1
    210 lbs x 1 (PR)
    215 lbs x 1 (PR)

    BS: 155 lbs x 5, 175 lbs x 5, 185 lbs x 3, 205 lbs x 3

    215 lbs x 1
    225 lbs x 1
    235 lbs x 1
    245 lbs x 1
    255 lbs x 1
    260 lbs x 1 (I was feeling good so I went for 1 more)

    I have not back squatted in a LONG time... all lifts were with nothing on.. no belt, etc. I was feeling it a bit in my hamstrings as if I was pulling myslef up in the heavier lifts. I was concentrating on racking the bar on my shoulders, pushing back to initiate the posterior, wait a second and then decend slowly. I was trying to then push out of the hole well. I also had to kind of rush the BS sets... I was running out of time at the gym as it was closing down.

  • WOD Workout

    21 - 15 - 9 reps of:

    Wallball (20 lbs)
    Pullups
    Pushpress (75 lbs)
    Walking Lunge
    Pushups
    Box jump
    Kettlebell (45 lbs)
    Kettlebell squat (45 lbs)

  • "Speal vs Khalipa WOD" Workout

    1 Clean & Jerk (155#/115#)
    1 Rd of Cindy (5 pullups, 10 pushups, 15 squats)
    2 C&J (155/115)
    1 Rd of Cindy (5 pullups, 10 pushups, 15 squats)
    3 C&J (155/115)
    1 Rd of Cindy (5 pullups, 10 pushups, 15 squats)
    etc, etc. all the way to 10...
    10 C&J (155/115)
    1 Rd of Cindy (5 pullups, 10 pushups, 15 squats)

  • Sissy Test Workout

    25-1 ladder of swings (35) 1-25 ladder of burpees

  • Alactic Endurance Partner Tester (Sled Pushes+Burpees) Workout

    Noon - Every 2 Minutes On the Minute for 30 minutes :10m. Sled Push AFAP
    4 Burpees

    Results: 1.Tough wod! This was done as a three person partner wod and it was great.

  • Sage at 20 Workout

    20 min amrap:

    20 thrusters (95#)
    20 pull ups
    20 burpees

  • Ship Workout

    Nine rounds for time of:
    185 pound Squat clean, 7 reps
    8 Burpee box jumps, 36" box

    115# until mid round 4, switched to 95#
    15 steps/planks each side, 34.5"