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

  • 10 rounds of EMOM: (using 42.5 lbs dumbells) 5 DL, 5 HPC, then 5 PP using 115 lb barbell from the rack Workout

    I did 10 rounds of EMOM:
    (using 42.5 dumbells): (63% BW)
    5 DL, 5 Hang Power Cleans
    (using 115 lb barbell off the rack) (85% BW)
    5 PP (some reps were push jerks occasionally) - no wrist wraps and only chaulk

    Good WOD. Fast lunchtime WOD at downtown Eastern Athletic gym

  • Wallball, Run Workout

    Five rounds for time of:

    25 Wallball shots, 20 pound ball
    Run 400 meters

  • 5's Workout

    5x5 Bench Press at 225

    5 mile run - 55 minutes

  • Tower26 - swimming Workout

    Wow... this was a frustrating day. Arrived slightly late and missed the entire warm up. Jumped in for kicking only... jeez that is tough! I had no idea!

    And then we went into to ankle straps and buoy work... by the time we were finished I felt like I was drowning - taking in water up my nose. Ugh.

    I also discovered that I'm a 'swinger'. As Coach Gerry explained, it's not necessarily a bad thing - as long as it doesn't effect the mechanics of your hips. For me it doesn't... the problem is I hit hands with other people swimming the other direction. It hurts. And that sucks. Will have to work on that.

  • Paleo Challenge #1 - Run, T2B, OHS Workout

    Group warm up, then,

    3 rounds

    Run 800m
    15 Toes 2 bar
    10 Overhead squats 135/95 (MOD: 45#)

    19:17

    5 minutes better than last time (was recovering from bronchitis at the time). Would've done 50#, but wanted to do it the same as before.

  • Fran Workout

    21-15-9
    Thrusters #95
    Pullups

  • CFG 11.1 Workout

    10 Minute AMRAP

    30 DU
    15 Snatch #55

  • 1/22/20 Workout

    Warm up(10)
    10 plyo jumps
    10 single leg deadlift
    10 pik n grass
    10 foot pedals in down dog(2ct)
    100m run
    10 body builders
    10 active samson
    10 ring rows
    10 hollow rocks
    :30 butterfly stretch

    Workout(16)
    4/4/1=:35-:25
    reverse burpees
    mountain climbers
    frog jumps
    hrpu w/ shoulder tap

    Finisher
    50 alternating toe touch
    1:00 quad stretch

  • Cash Out: Row 500m Workout

    506m 2:10

  • 02.01.2012 WOD Workout

    For time

    50 Wallballs 20#

    50 KBS 1.5p

    50 Double unders

    50 Abmats

    50 Walking lunges

    50 Slamballs 20#

    Men's RX