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

  • UNF - team row/manmaker, 1 mile run Workout

    Work Capacity: In teams of 2, perform the following until as a unit you have completed a total of 150x man makers.

    Partner 1: Row 500m
    Partner 2: Perform as many reps of manmakers (25#DB/15#DB) as possible while your partner rows the 500m
    *Once partner 1, completes his 500m row, switch task. Repeat this until you hit 150 reps of manmakers collectively.
    - 50 manmakers = 20:35.80

    Stamina: 4 rounds, not timed: 10x strict press (60% 1RM), 25x dips, 50m buddy pull with heavy band.

    Durability: 1x mile sprint.
    time: 1/2 mile: 04:39.40

  • Oly Lifting Workout

    Skill
    Snatch Complex - 50kg (1 Snatch Pull + 1 Snatch)
    C&J Complex - 80kg (1 Clean Pull + 1 Clean + 1 Push Jerk)
    3x5 Strict Weighted Pullups 20kg (60s rest)
    5 minute AMRAP of: Strict T2B - 36
    3x5 GHR "Lowers" (60s rest)

    Went really easy on the T2B.

    Strength
    3x1 Power Clean + 5 Front Squats
    (77.5kg - 82.5kg - 87.5kg)

  • 5-21-13 Sprint Intervals Workout

    Sprint Intervals:

    150m - 2x150m (rolling start, slight head wind) - 20.41, 19.97
    100m - 2x100m (rolling start, 50m curve, 50m straight, head wind) - 12.69, 12.75

  • "Jackie" Workout

    WOD:
    "Jackie" - For Time:
    - 1,000 Meter Row
    - 50 Thrusters 45/35
    - 30 Pull Ups

    Post WOD:
    - 50 Ring Dips in a few sets as possible

  • Snatches + Double-Unders Workout

    3 Rounds for time of:
    10 Snatches (95/135#)
    50 Double-Unders

    Result: 10:31 95# SU

  • 1.5 mile run/Push ups/Situps/leg-raises Workout

    1.5 mile run/1 mile cool down walk

    3 rounds

    15 Pushups
    15 Sit ups
    15 leg raises

  • SquatClean : Idrus Box Workout

    Streangth:
    2-2-2-1-1 Squat Cleans 60kgs,70,75,80,85

    Note: Failed 1st attempt on 85kgs. Fail both attempts on 90kgs

    Metcon:
    3 rounds
    7 Deadlift 80kgs
    7 Box Jumps 30"

  • 3 mile run Workout

    Light 8.30 pace

  • Fight Gone Bad Workout

    "Fight Gone Bad" In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
    The stations are: 1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps) 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 3. Box Jump: 20" (Reps) 4. Push-press: 75/55 pounds (Reps) 5. Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer 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.

    Result: 231 Rx

  • Hatch squats Workout

    Back squat
    1x6@240
    1x6@275
    1x3@309
    1x2@330

    Front squat
    1x5@196
    1x4@229
    1x4@240
    1x4@240