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

  • 04.07.2010 - B Workout

    21-15-9
    Front Squat (135/95)
    Ring Dips <--> 7 ring dips, then rest with thin band

  • Shoulders & AMRAP Workout

    "5-3-1 Shoulder Press"
    From 120
    75% x5x1
    85% x3x2
    95% x1x2 (+)

    AMRAP 15
    12 KBS (1.5)
    9 Power Clean (105)
    6 Ring Dips
    4+21

    CROSSOVER
    2 Rounds

    MOBILITY
    Banded Lunge - 2 per side
    Band Bend Floss - 2 per side
    Barbell shoulder smash - 4
    Lacrosse ball smash - 2 per side
    Band back - 2x2

  • Mobility & Rehab (90 Minutes) Workout

    60 Minutes Mobility
    LEGS
    Voodoo Floss Knee 3x2
    Hamstring Stretch (R/L) Single Legs
    Pigeon
    IT Bands

    SHOULDER
    Barbell Internal Rotation 4 Minutes (L)
    Banded Pull Back
    Scapula Barbell Smash
    Banded Pull Back

    OTHER
    Thoracic
    Mackenzie
    Million Dollar

    30 Minutes Rehab
    Shoulder Figure 8s
    Shoulder Rotations
    Crossover Symmetry
    Flamingo
    Leg Extensions
    Leg twists
    Crossover Symmetry (Pulses)
    Shoulder Figure 8s
    Shoulder Rotations
    Flamingo

  • Track (Running, Strides, Drills) Workout

    Track & Field
    10 Laps of the Infield (5 Slow, 5 Fast) + Dynamic Stretching (Warm-up)
    (Everything done on Grass)
    80m Bounds for Height + 80m Strides
    40m Right Side Steps + 40m Left Side Steps + 80m Strides
    2x40m Right Side Rotating Hips Running + 40m Left Side Rotating Hips Running
    2x40m Backwards Running + 40m Running
    2x10m Straight-Leg Bounds for Height
    10m Right-Leg Bounding + 10m Left-Leg Bounding
    Random Sprint Interval Training (with pushups, situps, tuck jumps)
    Gymnastics (Some Handstand Holds, 5 Ring Muscle-ups + 2x3 Weighted Ring Muscle-ups 5kg)
    2 Laps of the Infield + Static Stretching (Warm-up)

  • 12/10/2013 PC & SJ; PC/Burpee Workout

    A. PC and SJ build to 90% if feeling it go for something
    SCORE: 275

    +

    2 sets
    15, 12, 9 all out
    PC 115/85#
    burpee
    rest exactly 10mins
    SCORE: RD 1= 3:20, RD 2 = 3:50

    +

    10min AD Z1

    Notes:
    - record score on A shut it down if not feeling it
    - all out effort on the 2sets try to go unbroken on pc's
    - stay moving during the rest period

  • 12-10-13 Wendler (Back Sqt) & Metcon (KBs, BJs, WBs) Workout

    Wendler Strength:

    Back Squats - 3x245, 3x275, 3x290, 3x310

    Metcon:

    4 Rnds: 15 KBs (53lbs), 15 Box Jumps (24"), 15 Wall Balls (20lbs)

    Time - 12:20

  • Joker Workout

    For time:
    - 400m run
    - 3 rounds of:
    21 - 15 - 9
    air squats
    sit ups
    push ups
    - 400m run

    • Perform 1 400m run and then Three rounds of:
    • 21 reps of each movement,
    • 15 reps or each movement,
    • 9 reps of each movement
    • End workout with 1 more 400m run and mark time.

  • WOD Workout

    Max pull-ups

    then

    5 rounds:

    20 kettlebell (45 lbs)
    .2 miles (treadmill)

  • 3 Pike Push-up/Atlas Stones/Box Jumps Workout

    WOD: 30 Minute AMRAP 3 Pike Push Ups 6 Stones- Ground to Shoulder (115/65) 9 Box Jumps

    11 Sets + push-ups + Stones + 1 BJ
    30" Box
    115# Stone

  • Track (Sprinting Drills, Pole Vault) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    9x30m Sprinting Drill + 30m Strides (high kneesx3, straight-leg boundsx3, B-skipx3)
    About 15 Pole Vault Takeoffs (10-step)
    5xPole Vault Approaches (22-step, flying start - no pole)
    About 5 Pole Vault Takeoffs (22-step, flying start)
    Static Stretching (Cooldown)