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

  • Squats & GJ Workout

    6x2 Squats @ 285#

    3x5 Strict Press @ 145

    Gym Jones Triathlon - 5:43, sub running for SkiErg

    4 sets

    12 Hyperextensions

    25 Situps

    Lots of mobility work at home to fix elbow, knee, ankle

  • Fran Workout

    Deadlift
    3-3-3

    Fran 21-15-9
    Thrusters (95/65)
    Pullups

  • 130522 Workout

    30 Min AMRAP
    500M Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups
    400M Run

  • Row/run Workout

    BI:
    Back squat
    1*4 @ 240
    1*4 @ 260
    1*4 @ 275
    1*4 @ 295
    Front squat
    All 1*5
    180, 195, 210, 210

    WOD:
    3RFT
    Row 500m
    Run 400m
    Rest 1:1 between each exercise
    1:42
    1:24
    1:50
    1:36
    1:47
    1:36
    Total working time 9:55

    CO:
    Suicide sled push w/ 90# on sled.

  • 6-1-13 Sprint Intervals Workout

    Sprint Intervals:

    150m Sprints - 5x150m (rolling start - 5min between reps) - 24.22, 21.97, 20.28, 20.65, 21.15
    200m Sprint - 1x200m (rolling start) - 30.31
    100m Sprints - 2x100m (rolling start, 5min between reps) - 13.5, 13.6

  • Lynne Workout

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

    5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

    Total score of 141.

    Round 1: 12/18
    Round 2: 12/21
    Round 3: 09/16
    Round 4: 09/20
    Round 3: 08/16

  • Lifting: 5/3/1C w2 - deadlift Workout

    Warmup:
    20 KB swings @ 16kg

    Lifting:
    Warmup sets: 5 x 105#, 5 x 135#, 3 x 155#
    Working sets: 3 x 185#, 3 x 205#, 3+ x 230# (13 reps)

    Had trouble fitting in Wendler this week, but this was very nice. Did not expect to DL 230# that many times. This puts my theoretical 1RM at 297#, which is a big jump for me. Not sure if it's partly due to technique, freshness, or because I've been taking creatine. We'll see.

    Then 5 x 10 @ 135#
    and 5 x 10 hanging leg raises

    Cash out:
    80 more KB swings @ 16kg

  • Hatch Press Week 2 Day 1 Workout

    Bench Press
    10x115
    8x135
    6x145
    6x155
    6x165

    Press
    5x85
    5x95
    5x100
    5x100

    Ran to gym in 7:02 for warmup
    Handstand work afterwards

  • CFP Workout

    EMOTM for 10min:
    1 Power Snatch
    1 Hang Squat Snatch
    1 Overhead Squat @ 65-70% 1RM Snatch
    No dropping bar during complex. Competitors add weight each time through.
    35# was too easy but 70% of my currently known 1RM. Coach said I'll definitely get a new PR. Be nice since 50# sucks.

    AMRAP 5min:
    10 Burpees,
    10 T2B (knee tucks)
    Rest 2 mins. Repeat.

    7 rounds + 7 Knee tucks

  • The Bees Knees Workout

    Ring Dips and Pistols
    1-2-3-4-5-6-5-4-3-2-1
    Oly Option
    2 Touch and Go Full Clean Plus 1 Jerk
    Finisher
    10-1
    1-10
    Weighted lunges 95/65 and T2B
    Did as Rx'ed