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

  • Active Rest Day Workout

    Swam 30 min - 25 laps

  • 031314 Workout

    Strength- Deadlift
    1) Sumo Deadlift- 12×1 @40% bar weight + ~ 25% band tension @ 85 + purple

    2a) 1 1/4 Front Squats- 4×6 @ 65
    2b) Demmels- 3×20 @ 85

    Met-Con
    20 Kettlebell Swings (53/35)
    20 Goblet Lunges
    20 Burpees
    -3 RFT-
    Time: 9:40

    Extra Credit
    Banded Good Mornings- 1×100 (light band)

  • Choose-your-wod Workout

    Open gym format in prep for tomorrows 14.3 open workout.

    Perform mobility, then pick one (or more) of the following:
    * Pick a wad from earlier this week, or
    * do the endurance work-out, or
    * do a long run, or
    * do the optional wod

    Optional WOD - for 10 minutes, alternate between these two activities at the top of each minute (first minute row, second minute burpee, etc):
    * Row 200 meters
    * 10 Burpee's

  • 20 minute ladder of: 1 MU, 10 burpees, 1 HSPU, 2 MU, 10 Burpees, 2 HSPU, 3 MU, 10 Burpees, 3 HSPU, etc Workout

    20 Minute AMRAP ladder of:
    1 MU
    10 Burpees
    1 HSPU
    2 MU
    10 Burpees
    2 HSPU
    etc.

    I completed 8 rounds + 5 MUs to give me 41 MU, 80 Burpees, 36 HSPU in the 20 minutes. (77 reps)
    I then took about 1 minute and then completed the 9th round to give me 45 MU, 90 Burpees, 45 HSPU in another about 2:30. (90 reps)

  • Karen + 300 DU Workout

    Karen: 150 wallball, using 20 lb med ball to a target 10'
    I started doing sets of 15 for the first 6 sets. They felt really good and initially I was holding back to keep up the rounds of 15. I then did 2 sets of 10, and then 11, 11, 8 to finish up.
    I waited about 5 minutes and then did 300 DUs. I wasn't sure going into it if I was going to do 500 but decided on 300 as I was getting tight and didn't want this to be a killer WOD really.
    I couldn't resist to do a workout outside

    last time I did this was 10/16/12 - Karen in 9:42 and then 300 DUS in about 5:56 but I also did that one in the early morning.
    I did that one as 15 sets of 10 reps.

  • 031114 Workout

    Met-con

    8 min AMRAP
    5 pulls ups (blue)
    10 wall balls @ 12
    6 + 11

    8 min AMRAP
    10 T2B - knees to chest
    20 double unders - 60 singles
    6 + 5

  • Run Workout

    Lift
    165-175-185-195 backsquat 7-5-5-3 reps
    225 deadlift 3x5

    Then run close to 5K before the dog got tired.

  • 3-11-14 Wendler (BP, HC, DL) & DUBs Workout

    Wendler:

    Bench Press: 2x185, 2x205, 5x220, 3x245, 1x265
    Hang Cleans: 5x185, 3x210, 1x230
    Deadlift: 5x365, 3x420, 1x455 (MISSED!!!), finished w a 10x365lbs set

    Double Unders: 9 x 30reps = 270reps

  • 40 day program - day 6 Workout

    2x5
    A. Front Squat: 154, 176 - 2nd set tough but very doable
    B. Press: 125,125
    C. Deadlift: 315,315

    D. EMOM 12 min
    even: 2 muscle-ups
    odd: 10 WB 30#
    -muscle-ups got difficult.

  • 3.11.14 CF Workout

    A) Front Squats NEW PR 100 LBS!!!!!!
    5-5-3-3-3-2-1-1
    *Starting @ 65%

    B) 2 Rounds
    10 Box Jumps 24
    15 Deadlifts 135 except for last 5 at 125

    Rest 5 Minutes

    C) 2 Rounds
    12 Cal Row
    24 Lunges 45/25

    Cash out:50CTB pull ups