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

  • Tommy Mac Workout

    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75)
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    time - 28:08

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

  • 30-20-10 Front squat Box Jump Workout

    For time:

    30-20-10 reps of 95 pound front squats followed by 30 24" box jump

  • McGhee Workout

    “McGhee”
    30min AMRAP

    5 Deadlifts (275/185lbs)
    13 Push-Ups
    9 Box Jumps (“24′/20″)

    the 275 deadlift was way hard.

  • Run, Pushups, Air Squats, Mtn. Climbers, Wall Balls, Burpee Pull Ups (RX) Workout

    For time;

    400m Run
    30 Push ups
    15 Toes 2 bar

    400m Run
    30 Air squats
    15 Mountain climbers
    (R/L=1)

    400m Run
    30 Wallballs 20/14
    15 Burpee pull ups

    400m Run

  • Frace Workout

    21-15-9
    Clean & Jerk (135)
    Pull-ups

  • DT and the Benchmark that Wasn't Workout

    Sigh. Annoyed with myself. I apparently lost count of rounds (reason number 1 to keep good track) on DT and it appears that I did 4 and not 5 rounds.

    I still have no recollection of the individual rounds but my time was way too good based on how I was moving and the times of two other coaches from last year.

    DT
    5x
    12 Dead Lifts at 155 lb.
    9 Hang Power Cleans at 155 lb.
    6 Push Jerks at 155 lb.

    *Time is not official … working under the assumption that it was 4x and not 5x when I did it. So, to be safe, I will not count today’s workout as a benchmark but it was still a very good workout. The Push Jerks sucked serious ass after those hang power cleans.

  • Running with Angie Workout

    800m run
    100 pull UPS
    800m run
    100 push UPS
    800m run
    100 situps
    800m run
    100 squats

  • 10-02-2012 Workout

    5 Rounds

    5 Pull-ups (Weighted Strict if possible) - #30 Med Ball between feet
    10 Push Jerk (50% of 1 Rep Max) - #145 (61%)
    15 Sit ups (OH ball) - GHD W/#10

  • 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