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

  • Strength Split Routine Workout

    Bench Press 5x4
    135/150/185/205

    Supinated Dumbell Row 5x5
    80/90/100/100/100

    Max Rep x6 DB Shrugs @ 100 lbs
    15/17/24/20/16/17

    Barbell Hang Pull 5x3
    115/125/125

    Barbell Upright Row 5x5
    95/115/105/105/105

    Bench Press 3x5
    135/185/205/215/215 (failed on 3rd rep)

  • MGW team 2 AMRAP Wall ball, ttb, thruster, burpee box jump, bar muscle-up, double under Workout

    Skill
    3-3-3-3-3-3
    Thruster (hice de 40 a 60kg)
    ttb progresion o bar muscle up (hice mis primeros bar muscle-up, tb hice dos seguidos)
    WOD
    Team of 2, AMRAP 20
    50 wall ball
    40 ttb
    30 Thruster 45kg
    20 burpee box jump
    10 muscle-up (bar or Ring) / sub wall climb
    100 du
    Hicimos 1 ronda y un muscle-up, 391 reps (hice en total 4 ring muscle-up y 2 bar muscle-up)

  • Track (Hurdle Drills/Jumps, KB Throws, Running) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x6 Hurdles Drills at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    4x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
    4x6 Low Hurdles Alternating Single-Leg Jumps (3-step)
    10x50m Heel-to-Toe Runs
    8xKB Throwing Sequence (4 KB Jumps + 1 KB Throw)
    4x200m Runs at 35 secconds (100m slow walk back as rest)
    Gymnastics (Glide Kips & Handstands, 2x5 Shoulders-to-Hands HSPU)
    2 Laps of the Infield + Static Stretching (Cooldown)

  • box squats 5 x 5 with 60 seconds rest in between sets, then 8 sets of 10 24" box jumps EMOM Workout

    First I warmed up quickly and started to do sets of 10 of back squats by cleaning and pressing it and then doing the squats. I had to take my time with these sets because someone was using the squat rack.
    60, 80, 90, 100 (all sets of 10 super in control and super low)
    115 lbs x 6
    135 x 5 (box squats - all done with 4 pads and then the platform for the height)
    155 x 5
    175 x 5
    185 lbs x 5 - 6 sets - all done with about 60-90 seconds rest inbetween each set.

    Post Box Squats I did 8 rounds of 10 reps of box jumps - 24" or a little higher, rebounding EMOM
    Felt good overall.
    I took a stretch and a steam and went home.

  • Lactate Endurance Tester Workout

    A.
    3x10 russian step ups
    -started with double 35# kettlebells for first two sets. right leg kept dipping in on step so dropped down to 25# kettlebells.

    B.
    For time all out
    Row 250m
    15 KBS 2/1.5pd
    25 burpees
    15 KBS 2/1.5pd
    Row 250m
    rest exactly 12mins and repeat
    rd1: 4:32
    rd2: 4:38
    -not sure if this is better or not. on 20 Jan did 4:16 and 4:53 which was actually 1 sec faster overall time. That being said, recovered much better this time. second set, rows were a bit slower which was the main difference. everything UB, just slow burpees.

    C1. 3x10 shoulder dislocates. both directions
    C2. 3x10 per leg walking lunges (without stutter step)
    -used 50kg (110#). good weight, but 125 should be doable next time.

  • WOD: Thrusters and C2B Pull ups Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3, 6, 9, 12, 15, 18...
    100 pound Thruster
    Chest to bar Pull-ups

  • Track (Pole Vault Sprinting Drills, Pole Vault, Shotput) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    10x20-30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
    Pole Vault Plant Drills
    About 15 Low Pole Vault Jumps up to 1.75m (6-step)
    About 20 Shotput Throws 5kg (standing, glide)
    Gymnastics (2x10 Pullups + 2x10 Chinups)
    Some Jumping Rope + Static Stretching (Cooldown)

  • 3-6-9-12-15 reps of: HPC, FS, Jerk, C2B Pullups (all with 135 lbs) Workout

    I did this at the YMCA in GF:
    135 lbs Hang Power Clean
    135 lbs Front Squat
    135 lbs Jerk
    warm ups were kind of quick using:
    65, 85, 105, 125 all in sets of 3 for all 3 movements. I did not warmup on the C2B as I figured they would not be too bad.

    Chest to Bar Pullups
    do in sets of 3, 6, 9, 12, 15
    I started to break up the FS & Jerk in the round of 6 into reps of 4-5.
    All C2B Pullups were unbroken.
    Jerks was the hardest for me. I started to use the wrist wraps in the round of 9. That made a difference in recooperation as well as how fast I was doing my reps.
    I might have shorted a few jerks, but ALL Front Squats were great ROM.
    Good workout

  • Cleans Workout

    Hit some good cleans. need to get my elbows up. my squat feels really good, still need a bit of ankle mobilization.

    Now for the front rack.

    Double unders are going better, def feel the rhythm going down

    clean
    165x1

    still trying to get bw clean. i think after i get my front rack position down it i will really skyrocket.

    WOD

    was a bad wod. bad programming, but i just got a new kettle bell so i was wanting to use it

    5RFT
    deadlifts 10
    kb swings 10
    airdyne 10

    didn't get through it all, my back was tweaking.

  • Day 36 Workout

    10 minutes of Turkish get-ups. Alternate arms each attempt..

    then

    “Groundhog”

    14 min AMRAP
    1 burpee, 1 pull-up, 1 T2B
    2 burpees, 2 pull-ups, 2 T2B
    3 burpees, 3 pull-ups, 3 T2B, etc…..

    I did 8 rounds plus 9 burpee, 9 pull up, and 5 T2 B