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

  • Run/Pull-Ups/Push-Ups/Sit-Ups/Squat Workout

    Five rounds for time of:
    Run 200 meters
    20 Pull-ups
    Run 200 meters
    20 Push-ups
    Run 200 meters
    20 Sit-ups
    Run 200 meters
    20 Squats

    *Stopped after 3rds for various reasons

  • Deadlift Workout

    Deadlift 1-1-1-1-1-1-1 reps

  • Skill Work - Ring Dips/Pull-Ups Workout

    5rds

    Ring Dips (10)
    Chest To Bar (10)

  • Heavy Workout

    3 Rounds
    Run 400m
    13 Power Clean @ 80kg
    13 Burpees
    13 Pull Ups

  • 50 Swing 50 Push ups Workout

    5 min cap
    50 KB Swing @ 32kg
    50 Hand Release Push Ups

  • 50 Thrusters Workout

    For time
    50 Thrusters @ 50kg

  • 100 Burpee-pullup challenge Workout

    100 burpee-pullups for time

  • Outlaw Main Site Workout

    BBG
    5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

    Weight: 135-155-155-155-155

    Strength
    1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.

    Weight: 95-115-115-115-115

    1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

    Weight: 135-155-155-155-165; Wasn't parallel like I was supposed to be. oops! Now I know how to do it properly.

    Conditioning

    2 minutes ME Muscle-Ups

    -then-

    6 minute AMRAP of:

    50 Double-Unders
    15 Burpees

    -then-

    2 minutes ME Muscle-Ups

    Score: 12mu, 3rds + 32du, 6mu

  • Outlaw Main Site: aka Suckfest 9000. Workout

    BBG
    7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

    Weight: 95-95-95-95-95-95-95; confident in technique again, need to start increasing weight back to previous

    Strength
    Smolov 1/1 – Click Here for Smolov Calculator
    HBBS 6X6 @ 70% – rest at least 2 minutes

    Weight: Forgot to do this :X

    Conditioning
    15 rounds for total calories of:
    30 seconds ME Airdyne or Row for Calories
    90 seconds Active Recovery (AD or Row) @ 55-65% RPE

    Calories: 15-15-15-15-15-13-12-13-13-15-13-13-16-15-15; Maintained the ideal matching of your ME calories burned during the 90sec rest for 5 rounds, then I was too exhausted. I had to pedal SLOWLY during the break. I did well and I'm happy w. my score, but this workout sucked royally! I would love to never see this one again.

  • Sprints @ Football Field Workout

    10 rds
    100yd Sprint ME
    Rest 90 seconds

    The football field wasn't marked so I'm not sure exactly how far I was going, but my rough guesstimation of a 100yd sprint was around 11-13 seconds consistently.