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

  • 130516 Workout

    1. Conditioning
      "Wise Men"
      AMRAP 3:
      Macho Man (155/105#)
      Rest 3:00
      AMRAP 3:
      Macho Man (185/135#)
      Rest 3:00
      AMRAP 3:
      Macho Man (205/145#)
      *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

    2. Gymnastics Conditioning
      Choose one of the following:
      A. 3 sets of 18 unbroken Strict HSPU
      B. 4 sets of 15 unbroken Strict HSPU
      C. 5 sets of 12 unbroken Strict HSPU
      D. 6 sets of 9 unbroken Strict HSPU
      Rest as needed between sets

    3. Conditioning
      9 Rounds:
      1:40 on, :20 off
      Rest 2:00 after Round 5
      Record meters for each round.
      *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

  • Run, deadlift and squat Workout

    5 rounds for time

    TIMES TO BEAT
    Beginner athlete: 18min 37sec
    Average athlete: 15min 31sec
    Advanced athlete: 12min 25sec
    Elite athlete: 9min 18sec
    Regional athlete: 8min 4sec

  • LPS161207'2 Workout

    1) Bench Press:

    3 sets of 5 @ 70% + Additional Load

    3 sets of 3 @ 80% + Additional Load

    3 Heavy Singles

    Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

    2) Deadlift:

    2 sets of 5 @ 70% + Additional Load

    2 sets of 3 @ 80% + Additional Load

    2 Heavy Singles

    Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

    3) 20 minute AMRAP:

    50 Wall Balls 20/14

    40 Toes-to-bar

    30 DU

    20 Alternating Single Arm KB Squat Snatch 24

    10 Burpee Bar Muscle-ups

    Snatches are 10/side.

    4) Log Strict Press: 5 sets of 5

    Rest 2-3 minutes between sets. Heavy as possible.

    5) Push-ups: 100 for time

    Keep track of time and sets to complete.

    6) L-Sit: Accumulate 3 minutes

    Keep track of time and attempts to complete.

  • LPS161206 Workout

    1. Front Squat

    • 8x3@70%

    2. Snatch

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3×3

    3. Conditioning

    AMRAP 5 Mins

    • 3 Squat Snatch (60kg)
    • 3 Muscle up

    Rest 5 Mins

    AMRAP 5 Mins

    Rest 5 Mins

    AMRAP 5 Mins

    Rest 5 Mins

    AMRAP 5 Mins

  • Rainy Sunday Workout

    7 minute AMRAP
    10 push ups
    20 lunges
    30 double unders

    2 mins rest

    7 minute AMRAP
    5 burpee box jumps
    10 DB push press
    15 sit ups

    2 min rest

    7 minute AMRAP
    15 air squats
    10 KB swings
    5 pull ups

  • 02/12/2016 Workout

    Day one of a challenge, using 50 minutes a day.
    3 rounds of 28 squats, 21 burpees and 14 pull ups. After each transition, do rep for break burpees. After 3 rounds, do 7 112lb thrusters. Do three rounds of this, with burpees always increasing by 1.
    Today, 28,1,21,2,13,3,28,4,21,5,14,6,28,7,21,8,14,9,7,28,10,21,11,14,12,28,13,21,14,14,15,28,16,21,17,14,18,7,28,19,21,20,14.

  • 12/2/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 dips
    8-12 kbs
    12 du's or attempts

    Metcon/Metcon-comp(12)
    tabata 8x20/10
    jing jang
    push press 75/55
    ghd/ttp

    Finisher
    stretch/roll
    60 rtw

  • LPS161201 Workout

    1/ Bench Press

    • 3x5 60%
    • 3x3 70%
    • 3 heavy Single

    2/ Deadlifts

    • 3x5 70%
    • 3x3 80%
    • 3 heavy Single

    3/ Bar Dips

    4/ Cap Time 20''

  • smolov deadlift Strength

    day 6, 6x5 @ 80%

  • smolov deadlift Strength

    day 7, 6x2 @ 80%