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

  • Front Squats Workout

    135x5
    225x5
    245x1
    255x1 popped a few stitches and called it a day

  • Wendler 5/3/1, week 1 : Bench & Squat Workout

    5:00 KB&mobility

    5/3/1 week 1
    rest 1-4 min

    Bench Press
    warm-up
    30x5, 40x5, 45x3
    working set
    50x5, 55x5, 65x5+ (12) (1RM @88#)
    5x10 @ 40#

    LBB Squat
    warm-up
    45x5, 55x5, 65x3
    working set
    75x5, 85x5, 95x5+ (15) (1RM @124#)
    5x10 @55#

    Yesterday's squats made me a little more tired on the last set of squats; would have liked to havegotten at least 1 more rep in.

  • Row, C2B, WB Workout

    -Buy In-
    Front Squat 3-3-3
    225, 255, 275

    WOD
    For Time:
    Row 1000m
    - then -
    21-15-9
    Chest-to-Bar Pull Ups
    10′ Wall Ball (20/14)
    RX'd 11:50 with 25# WB

    -Cash Out-
    Tabata Kettlebell Swings
    9-8-7-6-6-5-6-7 w/ 2pooder

  • Gauge (Injury MOD) Workout

    “The Gauge”

    500m Row
    40 Squats
    30 Abmats (MOD: Back Extension)
    20 Push ups
    10 Pull ups

    Rest exactly 5 minutes, then;

    Run 1 mile for time

    Score as 2 separate times for the workout.

    5:38 on gauge (20 sec slower). Not allowed to do abmats yet bc of the full spine extension. Moded with Back Extensions. My mile time was ridiculously slow as well, 10:34. But again, felt good to start to strengthen the leg.

  • KBS, Hollow Rocks, Pushups, Abmats, Medball Cleans, Burpees, Double Unders Workout

    2 Rounds

    40 KBS 1.5/1p (MOD: Green KB)
    40 Hollow rocks
    40 Push ups
    40 Abmats (MOD: Back Extension)
    40 Medball cleans 20/14
    40 Burpees
    40 doubleunders

    Time was 31 something. Brain said to go light on the KBS for now and avoid abmats (spine hyperextension). He said on Friday I can start doing 10 abmats slowly during my warm up. I was hesitant to do DU's bc of the impact, but they felt fine. The pain is mostly in the mornings and at night now, so hopefully I'm healing up!

  • HSPU-Box-Lunge Workout

    4RFT
    10x Handstand Pushups
    20x Box Jumps
    30x Jumping Lunges

  • Volume Training Workout

    Skill: Rope Climb

    Volume Training: Pull-ups - 30 w/ purple + skinny red

    Finisher: Plank Max Hold 1:00 - 0:56 - 0:53

  • 3/5 Workout

    snatch @ 115 lbs
    111-111-111-111-111

    muscle up (rb 3 notches down)
    5-5-5

    power jumps @ 40 lbs
    10-10-10

    L sit
    20-20-20 sec

  • 03-05-13 Workout

    Partner workout

    12 min AMRAP

    one person does:

    10 Ring Dips
    10 Wall Balls #20

    other person does:
    Switch after person finishes this set

    2 Tire Flips
    10 Sledge Hammer Strikes both arms (12lb)

    Count the reps only for the ring dips and wall balls

    Back squats 5 sets of 5 reps: 165, 165, 165, 185, 205

  • W Deadlift & Front Suat Workout

    21-15-9
    Deadlift (55kg)
    Front Squat (55kg)