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

  • Strange Workout

    8 rounds

    600m run
    11 weighted pull-ups 1.5 pd
    11 walking lunges w/1.5pd
    11 thrusters with 1.5pd

    Used a 1pd for weighted pull-ups

    Time cap was 40mins DNF

  • Snatch & Carry Workout

    WOD:
    1 snatch every minute on the minute for 15 minutes

    Post WOD:
    400 meter Farmer's Carry
    Tabata Sit Up

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM
    3 @ 85% of 1RM
    1+ @ 95% of 1RM

    FT
    35 pull-ups
    50 II unders
    35 wall ball
    50 II unders
    35 burpees
    50 II unders

  • 5RM Front Squat 5 RM Strength

    5RM Front Squat 5 RM

  • Rowing intervals + gymnastics + strength Strength

    AM: 70 min
    A. Warm up for 10 min
    B. Rowing intervals:
    5 x 1500m
    - 2 min rest
    1) 2.09.8/500 m, 24 spm, 153/167
    2) 2.09.6, 24, 164/174
    3) 2.09.4, 25, 169/178
    4) 2.09.3, 26, 171/179
    5) 2.08.6, 26, 173/180
    Total avg. 2.09.3, 25 spm, 164/180
    C. Cool down for 15 min

    PM: 140 min
    Warm up EMOM12 + 18 m HSW
    1.Gymnastics
    A. MU practice for 65 min
    - SS 2 x 10
    - RS 3 x 5
    - TWB 5 x 2
    - HTR 6 x 1
    - MU 10 x 1 + 2 fails
    - MU assisted 2 x 1
    - Total of 12 MU

    B. (Optional) - not done

    2.Strength
    A. Front squat 3 x 3 @ 82%, tempo 05X1
    3 + 3 single leg jumps from block after each set
    - 82 % = 72 kg
    - 3 x 67.5 3 x 65 -

    B. 3 sets:
    - 15 Reverse hyper - 20 kg
    - 10+10 Single leg knee extensions - 5 kg
    - 10 Feet elevated ring row (1s hold at top position, squeeze the shoulder blades together)

  • Ground to overhead, barbell hops, double unders, OHS, Pull ups Workout

    21-15-9 ( 95/65)

    Ground to overhead
    Barbell hops
    double under (63, 45, 27 singles)

    Time: 8:

    WOD
    5 Rounds
    5 OHS (95#/65#)
    10 Pullups (blue band)

    Time: 8:18

  • 07.24.12 WOD Workout

    6 Rounds

    10 Wallballs 20/14

    30 Abmats

    300m Run

  • Man Up! Workout

    Back Squats:
    5 @ 75% - 110
    3 @ 85% - 125
    1 @ 95% - 140 - didn't feel bad, so did 1 @ 150 just to see if I could. I've never actually done more than 135 so getting 150 was awesome :)

    Metcon: 5 RFT (12 Minute Cap)
    5 Man Makers 15#
    10 T2B
    9:22

  • Snatch & Carry Workout

    WOD:
    1 snatch every minute on the minute for 15 minutes

    75x2 95x3 115x6 125x4 (missed the last one)

    Post WOD:
    400 meter Farmer's Carry - 53lb KB
    Tabata Sit Up (10)

  • Weighted muscle-up Workout

    Did one rep with 10-lb medicine ball between legs. Tough!