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

  • Squat Snatch Workout

    40kg/50kg/60kg/70kg/80kg

    Failed @ 82.5kg

  • 12-12-2011 WOD Workout

    Power Clean 5-5-3-3-1-1

    Rest 5 minutes then,

    4 rounds

    30sec Pull ups

    30sec KBS 1.5/1p

    30sec Burpees

    30sec Dips

    30sec Squats

    30 seconds of work MUST be MAX effort!!!

    No rest between exercises, rest 1 min between each round. Score is total reps.

    215 for PC

    258 reps for the rest of the shit.

  • 12-9-11 Diane Workout

    12-9-11 Friday’s WOD
    December 9, 2011 Dr. Brian

    Deadlift: 5-5-3-3-1-1 @ 65%, 75%, 85%

    rest 5 min then:

    Diane

    21-15-9

    Deadlift 225

    Handstand push-ups

    Had trouble with HSPU. No Rx

  • 12-12-2011 WOD Workout

    4 rounds

    30sec Pull ups

    30sec KBS 1.5/1p

    30sec Burpees

    30sec Dips

    30sec Squats

    30 seconds of work MUST be MAX effort!!!

    No rest between exercises, rest 1 min between each round. Score is total reps.
    Then ran a mile.

  • Deadlift 1 RM Strength

    Deadlift 1 RM

  • B. Stamina squats Workout

    Alternating On the Minute x 12 (6 Rounds):
    2 Front Squat
    4 Back Squats

    @ 66% of 2 RM back squats

  • 12.9.11 Squats Workout

    2nd to last day squats

    7x5 @ 205

    205 was certainly heavy and only later in the day when i was thinking "ow my shoulder hurts" did i realize the weight/length of time of the bar pressing down had left a nice bruise....

    Still a successful day; didnt fail any sets!

  • LAST DAY SQUATS + Schmini! Workout

    10x3@ 215! WoW I didnt think I could finish those squats but I did! And in 6 weeks only failed 1 set!

    THEN:
    Schmini (half Schmalls)
    400 m Run - buy in
    2 rounds
    25 burpees
    20 pullups
    16 pistols (8 each leg)
    10 KB (1.5 pood)
    5 HSPUs (only thing i had to mod, did negatives to 1 pad)
    400 m Run - cash out

  • Bodyweight Barbell Complex Workout

    Strength:
    Load barbell up with your bodyweight

    5 - Deadlift
    4 - Hang Power Clean
    3 - Push Press
    2 - Front Squat
    3 Rounds - if you cannot do your bodyweight choose a challenging weight.(73% Body Weight) The goal is to not set the barbell down. Rest as much as needed between rounds
    (Had to set barbell down half way through each round)

    Finisher:
    Prowler/Butcher Relays
    5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

  • Chest and Back Workout

    50 Strict Pull Ups:
    - 10, 10, 10, 9, 7, 4

    Incline Dumbbell Bench Press (Palms in) + Incline Bench Press:
    - 10kg x 10
    - 32kg x 3, 22kg x 7 + 50kg x 10
    - 34kg x 3, 22kg x 7 + 50kg x 10
    - 38kg x 3, 22kg x 7 + 50kg x 10
    - 42kg x 3, 22kg x 7 + 50kg x 10
    - 44kg x 3, 22kg x 7 + 50kg x 10

    Dumbbell Bench Press + Barbell Bench Press + Barbell Bent Over Row:
    - 34kg x 3 + 60kg x 7 + 60kg x 10
    - 38kg x 3 + 70kg x 7 + 60kg x 10
    - 42kg x 3 + 70kg x 7 + 60kg x 10
    - 46kg x 3 + 70kg x 7 + 60kg x 10

    Seated Row Machine (Palms Up) + Push Up (explosive with hands off ground) + Plate Twist:
    - 20kg x 10 + 10 + 20kg x 10
    - 30kg x 10 + 10 + 20kg x 10
    - 40kg x 10 + 10 + 20kg x 10

    Seated Incline Bench Press Machine + Dumbbell Bent Over Row:
    - 20kg x 10 + 30kg x 10 (each arm)
    - 25kg x 10 + 30kg x 10 (each arm)
    - 30kg x 8 + 30kg x 10 (each arm)

    Straight Arm Cable Push Down:
    - 18.75kg x 10, 21.25kg x 10, 23.75kg x 10

    Butterfly Pull Ups:
    - 5 rounds x 10