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

  • 9.26.2011 Workout

    ME Lower Body:
    Front Squat- Find 1RM - failed one attempt at 195; got 185 decently. should have tried 190

    Assistance:
    Glute Ham Raises 4×10
    Pull Throughs 2×25
    Good Mornings 3×10 @85lbs
    GHD Situps 3×20

  • 9.27.11 Workout

    3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM (55lbs)

    5 minutes Rest:

    15 minute AMRAP

    5 HSPU - used ghd

    10 HPC 135/95 (100)

    Shuttle Run 5,10,15m

  • Helen Workout

    3 rounds for time:

    • 400 meter run
    • 21 Kettle Bell Swings (Rx 53.5/35)
    • 12 pull ups

  • 09.27.2011 WOD Workout

    3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM @45#

    5 minutes Rest:

    15 minute AMRAP

    5 HSPU @3abmats

    10 HPC 135/95 @75#

    Shuttle Run 5,10,15m

  • 9-27-2011 3 Rounder Workout

    Warm Up:
    Bear Drill (7x == 1)
    PVC
    35 LBs Bar
    45 LBs Bar

    Max Effort:
    1 Rep Max Front Squat
    210 LBs

    MetCon:
    3x
    10 Side Box Jumps (24")
    20 Russian Kettle Bell Swings (70 LBs)
    30 Sit Ups

  • Lynne Workout

    WOD: "Lynne"

    Five rounds for max reps of:
    Body weight bench press
    Pull-ups

    There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

    10-24
    10-22
    9-23
    8-23
    8-24

  • Hot Tamale Workout

    WOD:

    Five rounds for time of:
    40 Double-unders
    30 Kettlebell swings, (35/25)
    20 Box jumps, (24"/20")

    I beat Chad on this one (12:30), but my box jump form was not good.

  • Pull-ups and C&J's Workout

    WOD:

    For time:
    5 Dead-hang Pullups
    1 Clean and jerk (155/105)
    4 Dead-hang Pullups
    2 Clean and jerks
    3 Dead-hang Pullups
    3 Clean and jerks
    2 Dead-hang Pullups
    4 Clean and jerks
    1 Dead-hang Pullup
    5 Clean and jerks

    Advanced athletes use a weight for pullups. Post time and any additional weight to comments.

  • On Ramp Workout

    20 Minute AMRAP

    400 M Run
    15 KB Swings
    15 Dips
    15 Thrusters
    15 KTE

  • 09.27.2011 WOD Workout

    3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM =85

    5 minutes Rest:

    15 minute AMRAP

    5 HSPU

    10 HPC 135

    Shuttle Run 5,10,15m

    6+ 1/3 + 5 HPC

    I was intimidated by the weight, but went with the RX and was glad I did. Didn't get the rx on the board, not sure why. Who cares? Pleased with the way I performed.