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

  • Karen Workout

    For time:
    150 x Wallballs

  • HSPU and stuff 16072019 Workout

    Amrap 9
    30 double unders
    5 strict HSPU’s
    12 GHD sit ups

  • Muscle & Power, YV2 Strength

    4 sets of:
    10 Bent over barbell rows (supinated)
    5 Ring rows
    Rest

  • 10min OTM 2 x hang squat snatch Strength

    10min OTM:
    * 2 x hang squat snatch

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 2x3000 m @ 2:08-2:10/500 m pace
    - Rest 2 min between sets
    - Times: 2.07.8, 2.07.6
    - HR 174/189
    Cool down for 20 min

    PM: 140 min
    Warm up & COS 20 min

    1.HSW
    - 16 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - EMOM10: 10 x 1 MU
    - E2MOM22: 11 x 2 MU
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4 x 3-2-2 @ 30-32.5 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Supinated Bent over row
    - 5 x 8
    - 45 45 47.5 47.5 47.5 kg

    5.Accessory
    A. 3 sets:
    12 Supinated single arm pulldown - 10 15 15 kg
    10 Straight arm lat pulldown - 10 10 10 kg

  • Helen Workout

    There is no description for this WOD as it is stat.

    Result: 00:08:19

  • 05-23-11 WOD Deathy By Squat Cleans Workout

    05-23-11 WOD Deathy By Squat Cleans

    Death by:

    Squat Clean 95/65

    Box Jump 24/20

    Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

  • KB swings/Box Jumps/Dips Workout

    15 minutes of:
    10 Kettlebell swings, 2 pood - sub'd 55 lbs. (~1.5 pood) dumbbell swings
    10 Box jumps, 24 inch box
    10 Ring dips - sub'd bar dips, no rings

    9 rounds

    Nice consistent pace. All exercises unbroken.

    Workout alone.

  • Elizabeth Workout

    SKILL / STRENGTH

    Wendler - Week 3

    Deadlift- bw #160
    5 X 75% of Bench Weight - # 120
    3 X 85% of Base Weight - # 135
    Max Reps at 95% of Base Weight - 155 - 4 reps
    Press - bw 45#
    5 X 75% of Bench Weight - # 35
    3 X 85% of Base Weight - # 40
    Max Reps at 95% of Base Weight -45 # x 4 reps

    WOD " Elizabeth"

    21 -15 -9

    Squat Cleans (135# / 95#) - 35#
    Ring Dips - 1 round w/green band (too easy), 2 rounds w/blue
    Blue band was tough - at end was doing dips one at a time

  • Saturday 120317 Workout

    7 rounds for time:

    10 wallballs @ 20 lbs/14 lbs
    15 KB swings @ 1.5pd/1.0pd
    20 DU's
    1 Rope climb

    all perscribed except the DU's, did 80 SU's for the first couple rounds and then tried DU's for last few rounds