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

  • 6/4/13.2 Workout

    200 meter run
    10 pushups - (8 rounds on knees)
    10 situps

    10 rounds

  • Outlaw Workout

    BBG:
    5x2 Squat snatch
    95-95-95-95-95

    worked on technique. Paused at the bottom of every rep to work on balance.

    WOD:
    amrap 12 mins
    7 clean & jerk (155#)
    14 front squats (155#)
    run 200

    Scaled to 115#. Did 3 rds plus 21 reps. First rd unbroken. Second round 7 and 7 on squats. 3rd rd same as rd 2, but dropped a few reps from the top. Last rd dropped from top on all 7 clean and jerk, then did squats unbroken

  • Outlaw Workout

    BBG:
    7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

    Score: 135-185-185-185-185-195-195

    WOD:
    3 rounds for time of:

    Run 800m
    25 Burpees

    Time: 16:41

  • Helen Workout

    3rft
    400m Run
    21 KBS 1.5 pood
    12 pullups

  • 1RM Clean n Jerk with Helen Workout

    Strength
    15mins to find 1RM Clean n Jerk
    235# Missed 250.
    Not a PR

    Conditioning
    Helen
    3 RFT
    400m Run
    21 KB Swings
    12 Pullups

  • 6-3-13 Sprint Intervals Workout

    Sprint Intervals:

    150m sprints - 5x150m (rolling start, 5 to 6min between reps) - 23.5, 21.29, 20.13, 20.53, 20.63
    100m - 1x100m - 13.43

  • 3 rounds of: In 2 minutes: Row 250m amx effort and AMRAP DUs in time remaining. rest for 2 mins, repeat Workout

    for 3 rounds: ( I did this at a hotel gym before a wedding - the rower
    Row 250 m in max effort, then in the time remaining, do AMRAP of DUs.
    Report time for rows and # of DUs.
    Rest for 2 mins. between rounds
    I did: (this was on a different Rower so I stopped when I reached 250 m)
    <58 (272 meters) + 100 DUs
    <59 (273 meters) + 110 DUs
    <59 (270 meters) + 106 DUs
    POST WOD
    I did a couple reps of Squat Clean into a thruster with 35 lb DB
    I then did couplets with rest between rounds of:
    10 DB bench & incline bench & 10 alternating DB snatch (40,50,50 lbs)
    Then I went and did some stretching and some laps in the hotel pool.

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Back Squat & 7 Min. AMRAP MetCon Workout

    Back Squat:
    longer warm up - a bit stiff and had to wait for bar. MY wrists were hurting from the weather.
    95 x 5
    135 x 5
    165 x 5
    190 x 5

    220 x 5
    235 x 5

    245 x 3 (pulled my lower back so decided to not go much heavier and keep the

    reps at 3-5. I was not wearing a belt or anything.)
    225 x 5
    235 x 5

    Took a couple minutes and then did a 7 Minute AMRAP of:
    3 T2Rings
    3 V-Situps
    6 T2R
    6 V-situps... keep going until 7 minutes are up

    I did 18 T2B + 6 V-situps.
    This one is nasty and kills your abs really quickly. 7 minutes is a long time to do this much core stuff.

  • Clean and Jerk/Handstand holds AMRAP Workout

    Strength

    Find Clean and Jerk 1rm

    Wod

    Teams of two

    As many reps as possible in 12 minutes

    Hang Power Clean and Jerk 135/95

    Handstand Hold

    1 rm of C&J 103#