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

  • FranFranFran : BSRC Gym Workout

    Metcon:

    Fran Rx
    Rest 5 mins
    Fran 30kgs
    Rest 5 mins
    Fran 20kgs

    Time:
    8:40
    9:48
    8:13

  • ADAM BROWN Workout

    Establilsh 1RM - Push Press

    then "Adam Brown"
    Two rounds for time of:
    225 pound Deadlift, 24 reps
    24 Box jumps, 24 inch box
    24 Wallball shots, 20 pound ball
    115&100 pound Bench press, 24 reps
    24 Box jumps, 24 inch box
    24 Wallball shots, 20 pound ball
    145 pound Clean, 24 reps

  • Playoff Beard Workout

    21-15-9 reps of:
    Kettlebell Snatch (53/35)
    Hand Release Push-Up 

  • ADAM BROWN Workout

    Establilsh 1RM - Push Press PR-100lbs (+5)

    then "Adam Brown"
    Two rounds for time of:
    295/185 pound Deadlift, 24 reps (135lbs)
    24 Box jumps, 24 inch box
    24 Wallball shots, 20/14 pound ball (14)
    195/120 pound Bench press, 24 reps (65lbs)
    24 Box jumps, 24 inch box
    24 Wallball shots, 20/14 pound ball (14)
    145/100 pound Clean, 24 reps (65lbs)

  • 05.22.2013 Workout

    Toad
    12 min EMOM
    10 Med ball squat clean (20/14)
    2 Burpees

    Advanced: 15 min EMOM
    2 Jumping squats above 6" after each set

    Didn't do advanced, but did 15 min. RX

  • "Jackie" Workout

    For Time:

    1,000 Meter Row
    50 Thrusters 45/35#
    30 Pull Ups

  • Snatches & Running & Box Jumps Oh My Workout

    1000m row, warm up
    Shoulder Mobility (I wasn't too sore so didn't spend as much time here today)

    Broomstick Snatch Drills

    I then did a few warm up reps at 55lbs

    20 Minutes
    7 Snatch (even minute) - 75lbs
    7 Max Box Jump (odd minute)- 34"

    Run 1 mile with a weighted vest- 10lb vest

    I used 75lbs for the snatch. I began at 65 but then increased it. My focus with the snatch right now is to go as heavy as I can without sacrificing form since I'm building confidence with the bar in Oly moves.

    I didn't know my max box jump but I did 34"... it was as high as I could get the box that I have (I have a 30" box and I added weight plates).

    My mile run was more like a dying jog, but I made it. The sun, plus the heat and humidity killed me- I felt like a lethargic whale.

  • A.M Bike & Row Workout

    15 minutes spin bike:
    1 min moderate flat
    1 min moderate hill
    1 min moderate flat
    1 min moderate hill
    30 sec sprint
    30 sec hard hill
    (repeat)

    15 minutes C2:
    2 and 1/2 minutes moderate row
    30 sec all out sprint
    (repeat for full 15 minutes)

  • at home Workout

    Warm-up
    Bike
    4 rounds
    Halos (each direction one minute) 25#plate
    10 Lunges

    Workout

    Split Lunge 4x10
    5 rounds of:
    10 Thrusters
    10 Renegade Rows
    Farmers Carry 45#

  • 130522 - Regional Workouts 2 & 3 Workout

    Conditioning
    Overhead squat complex
    7 Minute ladder of: 3 Overhead squats (bar taken from the ground)
    Men’s starting weights (pounds): 135, 185, 225, 255
    Started at 185. 185x3 195x3 205x1

    Rest 2 Minutes

    For time:
    30 Burpee muscle-ups
    7Min Time Cap
    21 reps