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

  • Take That Shoulders! Workout

    Ugh, more shoulder work today ... someone (i.e., coach) hates my shoulders!

    Warm Up:
    With PVC Pipe - 10 Presses, 10 Push Presses, 10 Push Jerks
    With 45 LBs Bar - 10 Presses, 10 Push Presses, 10 Push Jerks

    Mobility:
    Pain ball on shoulders
    Pain ball on calves
    Foam roller on back and neck/shoulders

    Max Effort:
    1 Rep Max: Shoulder Press
    125 LBs (got shut down by coach trying to go for 131 and a new 1RM after a shitty 125 lift)

    MetCon:
    4x
    10 Barbell Row (95 LBs)
    10 Pull Ups*
    30 Double Effing Unders

    Extras:
    Double Under work
    10 Stone to Shoulder (96 LBs stone)

    Because I'm trying to get a muscle up this year (2012), I had to do "Chest/Belly to Bar" pull ups. *Hooray!

  • Double Unders, Sit-ups, Russian KB Swing, Pull-ups 50-40-30-20 Workout

    4 rounds of

    double unders x 50
    sit ups x 40
    russian kb swing x 30 70#
    pull-ups x 20

  • Strength Circuit Workout

    Only could do 3 rounds due to time. I did muscle ups instead of Push press due to shoulder pain, and power clean in place of log clean.

    3 Rounds

    Deadlift -
    +5x425
    +5x435
    +5x455

    Muscle Ups -
    +3 unbroken each round

    Rope Climb - 3

    Power Clean -
    +3 sets of 225lb

    Finisher:
    Lane of Pain Sprints Relays (40 yards) x 5

  • Zing Workout

    1 Rep Max Back Squat (295 lbs, PR by 20 lbs)

    WOD: 5 rounds for time

    • 12 Wall Ball Shots (20lbs)
    • 12 Toes to Bar

  • Thruster- Sit Ups Workout

    5 rounds
    10 Thrusters (45 lbs.)
    20 Sit Ups- Butterfly Position... first round 15 lbs, 2nd round 10 lbs, last round just 5 lbs. the weight for situps was really affecting my thrusters, so had to keep decreasing

    Cut a bunch of my time off

  • Birddogging the KB Snatch Workout

    File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

    Strength:
    Ring Dips - 4 x 5

    WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

    15/15 = 15 seconds work/15 seconds rest
    You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

    *Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
    *Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

  • Hangover Cure Workout

    Squat Clean
    3-3-3

    For time:
    30 Handstand push-ups
    40 Pull-ups (w/ band)
    50 Kettlebell swings, 1.5 poods (overhead) (35lb)
    60 Sit-ups
    70 Burpees
    Don't know my time. Just that it was a bad time.

  • Grace Workout

    Pre-WOD
    1 rep max shoulder press @ 65

    WOD
    Grace
    30 Clean & Jerk (135/95)

  • Baseline Workout Workout

    For Time:
    -500 meter row
    -40 Air Squat
    -30 Sit Up
    -20 Push Up
    -10 Pull Up

  • 30 Muscle Ups Workout

    Warmup
    50 Double unders

    WOD
    30 Muscle Ups for time.
    I've never tried this one until today. Kept it easy on my shoulder and didn't want to miss and tweak my shoulder. This one felt good to get in and I wanted my first 10 unbroken as part of a goal I had. I got 8 instead. maybe next time.