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

  • Pushing Diabolic II Workout

    Warm-up Drills (08.15.2012)
    Run 800m
    9 Fundamentals x 5 reps each (QUALITY!)
    -5 to 8 minutes of Individual Mobility Drills

    Deadlift Baseline 5-5-5-5-5
    95-135-185-205-XXX

    Pushing Diabolic - Scaled for Shoulder Rehab
    2 rounds of 21-15-9
    Row Kcal (setting on rower #6)
    Ground to Overhead w 35lb plate
    Abmat sit ups

    R1 7:38
    R2 7:08

  • Jackie Workout

    Warm-up Drills
    Row 3:00
    2 Rounds of
    20ft x Bear Crawl
    20ft x Crab Walk
    20ft x Leg Kicks
    20ft x Butt Kicks
    20ft x Duck Walk
    20ft x Inch Worms

    ''Jackie'' (08.14.2012)
    For time
    Row 1000m
    50 x Thrusters (40lbs Dumbbells)
    30 x Pull-ups - scaled supine ring pull-ups

  • Potpourri Workout

    • Work up to a heavy weight in TGU's - both arms

    • 3 rounds of max reps on bench press, at 65% of your 1RM. (#60, did 10,12,10)

    • For reps:
      2 minute row - for calories (35)
      2 minute DU's - did 181 singles (90)
      2 minute situps - 50
      2 minute shoot thrus - 5

    • 3x200m run

  • Extras Workout

    10 HSPU (3 strict)

    9-7-5
    GHD
    TTB

    Not real sure of the time...

  • Front Squat 4 Sets of 5 Reps Workout

    135lbs
    155lbs
    175lbs
    195lbs

  • “Heather” Workout

    “Heather”

    As many rounds as possible in 28 minutes of:
    8 Burpees (jump and touch an object 12” out of your reach attached by a rope or cord)
    17 Military standard sit-ups
    84’ Bear crawl

    7 rounds exactly.

    Wod was followed by 10 minutes to find max clean (power or squat)
    175lbs (PR)

  • Back to the Posterior Chain Workout

    Back to working our posterior chain after an upper body start to the week.

    Warm Up:
    Start Squatting
    Kang Squat (Good morning to squat to good morning to standing)

    Mobility:
    PNF Hamstring
    Sit in squat

    Max Effort:
    High Bar Back Squat
    5 @ 75% of 1RM [225 lbs]
    3 @ 80% of 1RM [225 lbs]
    3 @ 85% of 1RM [240 lbs]
    1 @ 90% of 1RM [250 lbs]

    MetCon:
    3-6-9 Dead Lifts @ 275 lbs (Rx was 315)
    50-50-50 Backwards Jump Ropes

  • Row 1000m for time Workout

    Level 5 on C2 Rower

  • TCB Workout

    WARM-UP:
    500m Row: As Fast As Possible (TIMED)

    STRENGTH:
    Back Squats: 3-3-3-3-3

    WOD: TCB
    21 HSPU
    10 Box Jumps (30″/24″)(Open At The Top)
    21 Ring Dips
    10 Box Jumps (Open At The Top)
    21 Push-Ups (Hand Release)
    20 Box Jumps (Open At The Top)

  • 200m Workout

    Run:

    200 x8
    2 seconds rest between rounds

    Avg; :34 seconds per (estimated) 200m