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

  • AM Work Workout

    1600m run

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)

  • 6-20-13 Workout

    Strength
    Snatch
    Every minute for 6 minutes complete 5 touch-and-go Snatches @60% of 1rep max.- only did 75

    Conditioning

    Group A
    35 Alternating Dumbbell Snatch (#35/20)
    Run 400 meters
    35 Alternating Dumbbell Snatch

    Group B
    30 Alternating Dumbbell Snatch (#70/50)
    Run 400 meters
    30 Alternating Dumbbell Snatch

    Group C
    50 Alternating Kettlebell Snatch (#55/35)
    Run 400 meters
    50 Alternating Kettlebell Snatch

    Chose A but definitely should have chosen B but now I know for next time

  • Rehab Workout #1 - Weighted pulups (totally in control) + swimming Workout

    This was my first workout after hurting my lower back on Sunday and I'm still in pain. I wanted to test things out, very slowly, and do some movements like pullups that would not bear on my lower back and could still give me a challenge at a controlled, non-kipping, manner. I did use the weight belt for weighted pullups but progressed slowly and when I felt any pain in the back as I leaned back to go over the bar, I would either slow down even more or stop, or reduce the reps, etc.
    10 x bodyweight (felt fine)
    weighted 10 lb x 10 (felt fine)
    20 lbs x 10 (felt good - but grip was feeling it a bit)
    25 lbs x 8
    30 x 7
    35 x 5 (felt a twinge as I was going over the top at the last couple reps)
    35 x 5 (same)
    35 x 5 + 5 at bodyweight... FULL ROM slowly contracting all reps.

    Post pullups went directly into the pool quickly and basically did laps for about 15 minutes of breast stroke and freestyle... the freestyle felt it a bit in the back as I rotated, but it was o.k. and I felt like I was loosening things up a bit with no weight and some ROM in different planes.
    I did a bit of stretching in the Sauna and a hot shower... FELT MUCH BETTER after all that.

  • Countdown Workout

    Circuit involving the following:
    - Burpees
    - Push Ups
    - 10kg Plate Sit Ups
    Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

  • Gym WOD 061913 Workout

    FT:

    100 Toes2Bar
    Start WOD by doing 10 push-ups, then every minute on the minute stop doing T2B and do 10 push-ups.
    10 min Time Cap

  • Skill - snatch, overhead squat Workout

    Every 45 secs for 9 mins:
    1 Power Snatch,
    1 Overhead Squat,
    1 Snatch Balance,
    1 Hang Squat Snatch,

    PVC.
    Next time 22#

  • The Chief Workout

    Max rounds in 3 minutes of:
    135/95 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    (42#)
    Could do more weight for Power Cleans next time

    Reps: (3+14, 3+15, 3+17, 4, 3+14)

  • Murph Workout

    Run 1mile
    100 pull UPS
    200 push UPS
    300 squads
    Run 1 mile

  • Presses + ring row Workout

    Warmup

    500M Row +
    2 Rounds of:
    7 Pseudo Planche Push up (fingers towards toes)
    7 Tiger Bend Push Up

    These were awk..

    Strength/skill

    Bench Press
    10/10/10 @ 55% (6/4/13) of
    90 Seconds rest between sets

    45#? I think? Really need to log WODs closer to the date..

    Press
    10 Minutes To A Heavy Single

    47# - these were MUCH harder than I remember/thought. Didn't realize how vital the knee/hip power was until today.

    Conditioning
    21/15/9 RFT of:

    Ring Row
    D.B. Snatch Left (45/25)
    D.B. Snatch Right
    12 Minute Cap

    7:51 - 15#