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

  • ''Back Squat 5-5-5+ & A Path Less Travelled'' Workout

    ''Back Squat 5-5-5+''
    Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    Back Squat 5-5-5+
    5-135
    5-155
    5-160
    5-165
    5-175
    5+ 185 8x

    "A Path Less Traveled"
    Complete for time
    Run 400m
    21 x DB Shoulder-2-Overhead
    21 x Pull-ups
    Run 400m
    15 x DB Shoulder-2-Overhead
    15 x Pull-ups
    Run 400m
    9 x DB Shoulder-2-Overhead
    9 x Pull-ups
    35# DB's
    blue band scaled pull ups
    15:00

  • Exploit Workout

    Warm up:
    3 Rounds
    50 single jump rope
    10 Push ups to Downward Dog
    +
    Run and Row 400m
    Rope Climb practice

    For Time:
    25 Thrusters @ 95#
    50 Double Unders
    15 Thrusters
    40 DUs
    10 Thrusters
    30 DUs
    5 Thrusters
    20 DUs

    "1000 Abs" + 20 Pushups after each set

  • Cindy Workout

    5 Pull-ups
    10 Push-ups
    15 Squats

    AMRAP 20

  • Can You Make It to 15? Workout

    25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.
    - Had around 1:15 left each round
    - Used 62 lb KB and 25lb slam ball

    *You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

  • Arm Bully Workout

    Wow, this was rough today, even the warmup!!!

    Shoulder Press - Have John calculate 1RM using the 3RM from last week. My 3RM was 60, was given a 1RM of 65.

    Ended up sharing a bar, and did a bit higher than I should have.
    75% - 5 @50
    80% - 5 @55
    85% - 5 (or more) @60. (I was only able to do 3)

    Weighted pullups - didn't do.

    WOD -
    2 rounds for time, 12 minute cap:
    30 pullups
    15 Thrusters (115/75)
    400m run

    In my 2nd round, I switched the run and the thrusters. got trhough 7 thrusters. If I had done 8 more I would have completed the 2nd round.

    Post-WOD -
    3 minute Plank

  • Heaven Workout

    Durability: 35min Elliptical
    50 x Knee to Elbow, 50x back extension.

    2 x DB Clean & Press complex: (40#)
    Perform two hand clean to rack position, then right press, left press, finish with push press of both Dumbbells. That is one rep.

  • 6-11-12 Death by HC & Press/PU/Dip/Sled Metcons Workout

    Metcon 1:

    Death by Hang Cleans (155lbs): 11 Rounds + 8 Reps = 74 total reps in 12 minutes.

    Metcon 2:

    3 Rnds: 10 OH Press (155lbs), 15 PUs, 15 Ring Dips, 100 ft Sled push (150lbs + sled)

    Time: 16:50

  • June 12, 2012 Workout

    Find 3 Rep Max Backsquat (95#)

    Tabata Sit Ups

  • Squatz and Sprints!! Workout

    Front/Overhead Squat 10-9-8...2-1
    Box Jump 1-2-3...9-10
    not for time...for technique

    Finisher:
    Stoplight run as fast as possible
    60 seconds rest
    4 rounds

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM, John calculates your 1 rep max
    75%, 5 reps - 135
    80%, 5 reps - 145
    85%, 5 reps (plus as many more as you can do) - 155
    Then 5x3 ring dips

    WOD: 2 Complete Rounds and 400 m run
    3 RFT 12min cap
    50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
    21 burpees
    12 T2B