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

  • Gauge Workout

    “Gauge”

    For time

    500m Row

    40 Squats

    30 Abmats

    20 Push ups

    10 Pull ups

    4:11 PR by 11 seconds

    Longer/Harder pulls helped me get right into the squats without pausing, I think that made the difference.

    Rest 5 mins

    Then 100 Slamballs 20#

    3:38 PR by like 45 seconds

  • Strict Press Strength

    4*6 sarjaa samalla painolla

  • Sit-up/Push-up Ladder Workout

    For time:
    20 Push-ups
    1 Sit-up
    19 Push-ups
    2 Sit-ups
    18 Push-ups
    3 Sit-ups
    ...
    1 Push-up
    20 Sit-ups

    I decided to be difficult this morning and go with one of yesterday's workouts instead of todays (I REALLY wasn't feeling wallball). I'm glad I did this one and although it took FOREVER, I felt good about my movements and I think I'm getting better at push-ups. The first two rounds were done on my toes, the remaining rounds were done on my knees. I did, however feel that I was getting full range of motion on all of the push-ups, so that makes me happy :) (and sore).

  • bodyweight 30 Workout

    30 air squats
    30 pushups
    30 pullups
    30 burpees

  • Nasty Girls Workout

    WOD:
    3 Rounds for time:

    50 Air Squats
    7 Muscle Ups (Rx)
    10 Hang Cleans (Rx 135)

    55# Hang Cleans
    Sub for muscle ups: 14 pull-ups + 14 ring dips
    Can't do dips due to shoulder, so subbed push-ups for ring dips

    Horrible. Just horrible.

    Post WOD:
    50 Sit ups as quickly as possible

  • 3-4-11 WOD - Deadlifts, Pull-ups, Handstand Push-ups Workout

    Deadlift 5-5-5-5-5
    135x5
    185x5
    205x5
    225x5
    245x5
    and then because I felt like I could do a little more...
    255x5

    Overall not as high as I had hoped to go, but considering my last Deadlift 1RM was 260, i'd say that is definitely progress!

    Then,
    21-15-9
    Pull-ups
    Handstand Push-ups [had to modify this to using a blue band, still can't get the RX uggh!]

  • Squat Snatch, C2B Pull-Ups and Rowing Workout

    12-9-7
    squat snatch (115/75)
    chest to bar pull-ups

    (still working on C2B -- so these were all chin over the bar only)

    then

    2 minute row:
    90 seconds @ 50% effort
    30 seconds max effort

    2 rounds

  • Kettle Bell Swings, Hand Stand Push Ups Workout

    5-5-5-5-5 DL (275 lbs) could have done more here but ran out of time.

    THEN

    10-9-8-7-6-5-4-3-2-1
    KB Swings (2 p/1.5 p)
    HSPU

    Did 1.5p because the 2p was already in use and the box only has 1. HSPU were strict for some and kipping for others. Hate being in this limbo and the bands are too easy. :(

  • August 23rd, 2012 WOD Workout

    For Time:
    50 SDHP 95#
    50 Wall Ball 20#
    5 HSPU every minute on the minute
    2 abm

  • Clean and Jerk Workout

    EMOM 7 @ 80% 1RM
    1 squat clean+1 hang squat clean and jerk

    205

    then:

    3x1 @ 225