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

  • Squats & Deads Workout

    Back Squat 50%
    12x2 every 45s w/ 175#

    Deadlift 85%
    12x2 every 90s w/ 365#

  • Overhead Squat 1 RM Strength

    Overhead Squat 1 RM

  • 10 rounds Workout

    10 rounds:

    30s. Wallball
    30s. Burpee
    30s. Rest

  • 1-30-13 Workout

    PUSH PRESS STRENGTH: X5 @ 93 LBS

  • Grace Workout

    Pre-Wod: Work up to a heavy clean.

    - Got up to 105, which is 5 pound short of my 1RM, but I am still recovering from being sick.

    WOD:
    6 minute clock:
    30 Clean and Jerks (135/95) #70
    In the time remaining, do as many MU's/bar MU's/C2B pullups as you can.

    4:29/8 pullups.

  • 15-12-9 reps of Clean and Jerk (no regrip after starting the reps) rest as needed between sets Workout

    M/ 39/ 136 lbs/ 5'-6"
    115 lbs for 15 reps
    125 lbs for the other 2 rounds

    (My grip slipped out as I was racking the weight on rep 10, because the bar was not spinning and the bar slammed down from about my eye level down onto my knees... OUCH!!!
    I was o.k. a couple seconds later I finished the 15 set.. I was going to be ok to finish the set, but the grip slipped out...
    This was ALL about the grip for me. I was fine power jerking the weights up to my shoulders, but the grip was fading at the end of each set for sure.
    I took a break at about 9 reps at mid thigh (bent over) to regrip the last 3 reps of the 12 set... would have been doing that probably at around rep 12 or so with the first set as well. Last round I did that for the last 2 reps as well.

    I am still a bit sick so I tried to stay a bit lower in weight and not get over taxed.
    Good workout but the grip for me was totally the part of my body that I needed to let recooperate between rounds.
    Stretched out and took a very fast steam before going home.

  • 1/14/13 Workout

    7x2 Back Squat (EMOM)

    Four Rounds of:
    400m Run
    50 Air Squats

  • 1/18/13 Workout

    7x2 Deadlift (EMOM)

    15-Minute AMRAP of:
    3 HSPUS
    6 Pull Ups
    9 Air Squats
    12 Lunges

    12 rds + HSPU

  • Jack Workout

    "Jack"
    20-Minute AMRAP of:
    10 Push Press (115lb)
    10 Kettlebell Swing (53lb)
    10 Box Jumps (24")

    9 + 3 push press

  • 1/23/13 Workout

    1000m Row (for time; 5-Minute Cut Off) 4:06
    Rest 5-Minutes

    7-Minute AMRAP of: 28 rep (15 hang power cleans and 13 cleans)
    15 Hang Power Cleans (115/155)
    15 Cleans
    15 Deadlifts

    Rest 5-Minutes
    2-Minute Max Effort Double Unders 28