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

  • Pull-ups and Cleans Workout

    21-15-9 of:
    Pull-ups and
    Power Cleans at 95 lbs

    Coming back from the knee, it felt pretty good.

  • Chest Workout

    INCLINE
    NEUTRAL GRIP
    DIPS
    DB PULLOVER
    BOSU PUSH-UPS

  • 10-24-13 Metcon 1 (Annie plus) & Metcon 2 (HC from hell) Workout

    Metcon 1:

    Annie Plus -500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

    Time - 17:28

    Metcon 2:

    EMOM 1-2-3-4-5-6-7-8.... Hang Cleans w/ 175lbs....completed scheme through the 8th minute (1,2,3,4,5,6,7,8)

    Result - 8 Rnds

  • 10.25.2013 Workout

    Warm up
    3 rounds
    10 squats
    10 push ups

    WOD
    400m run
    15 thrusters (95/65)
    15 pull-ups
    25min time cap

    55#. 4 rounds + 1. Regular pull-ups!

  • Diane - modified Workout

    Pre-WOD
    • 5k (25:20)

    WOD
    21 - 15 - 9
    • 205 Deadlift
    • Pushup

    Post-WOD
    • Plank (2:30)

  • Shoulders Workout

    3x10 Shoulder Dislocate

    3x10 Front Raise - 2x25
    3x10 Lateral Raise - 2x25
    3x10 Reverse Fly - 2x5? - didn't do these

    Work to Heavy Bench - 275

    5x2 BP - 245

    then,

    10x10 Seated DB Press @ 2x60# - I used 40's except for sets 6 and 8 - used 50, and 45

    Then - 3 rounds - 10 KB 1 arm swings with each arm @ 35#
    1 big ass tire flip - ~300lbs
    10 GHD situps

    Then 2 rounds of conditioning rope - 30s on, ~1 minute in between

  • Squat + Pullups Workout

    5x3 Front Squat @ 80% - 235

    50 Pullups done in sets of 5 - 5 sets overhand, 5 sets underhand alternating

    2000m Row - 7:24

    25 Pull Ups on neutral Grip

    No rings available to do the 75 strict dead hang no kip pull ups required of me. Fell 50 short of the total day's work allocation. Not entirely sure that more would have been beneficial. I feel more sore than I have in a really, really long time. (Especially low back from the deadlifts)

  • 131024 - AMRAP 250m row, T2B, HR Pushups Workout

    Thursday- 131024
    Skill: 15 min skill practice, athlete choice

    HSPU

    Conditioning: 15 min AMRAP
    Row 250m
    15 T2B
    15 HR Pushups

    HLR instead of T2B

  • none Workout

    Strength skill: back squat 5reps/45lbs; 3reps/75lbs; 1rep/90lbs
    WOD
    30 air squat
    15 alternating one arm snatches/ 20lbs
    10 hand stand push ups/ HSPU

  • Arm KB Snatch & Thruster Workout

    A.
    3x Max Pull Ups or weighted pull ups (5,5,5) if able - green & red band 5 5 4

    B.
    3 Rounds
    15 Sec Max Effort (R) Arm KB Snatch 25 lb KB
    45 sec Rest
    15 Sec Max Effort (L) Arm KB Snatch
    45 sec Rest
    15 Sec Max Effort (R) Arm KB Thruster
    45 sec Rest
    15 Sec Max Effort (L) Arm KB Thruster
    45 sec Rest

    80 reps