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

  • Victoria Workout

    5 Rounds:
    10 thrusters 95/65
    14 box jumps
    12 SDHP 95/65
    12 burpees
    27 kb swings

  • 5.19.2013 Workout

    8x1 Snatch @ 160#

    8x2 OHS - 185

    6x2 Snatch Balance - 155

    4x2 Drop Snatch - Tried at 135, running out of time so I skipped

  • CFP Workout

    WARM-UP
    500m run, 15# TGU (25# taxed my wrist too much), CF Warm-up

    STRENGTH
    25 mins to find:
    1RM Bench, still 90#, but better ROM than yesterday
    1RM Weighted Pull Up, 2.5#
    almost got 5#

    WOD
    For Time:
    Run 800m
    30 Air Squats
    Run 400m
    20 Sit Ups
    Run 200m,
    10 Push Ups
    Run 100m
    5 Pull Ups (red band)
    FINISH : 9:56

    tried to do the pullups unbanded but my arms were dead for just 1.

  • What It Takes Workout

    Warm Up/Skill: 3 Rounds of
    20 seconds O/H Squat Hold
    15 seconds L-Sit
    10 Perfect Push Ups

    Strength: O/H Squats
    5-5-5 (45,65,85)
    3-3-3 (105,115,125)
    For Time:
    --5 Muscle Ups (15 Pull Ups/15 Ring Dips)
    -10 HSPU (Parallettes if possible)
    -15 Snatch (#135/95)
    -20 Burpees
    -25 T2B
    30 KB Swings (#53/35)

    Did muscle ups
    HSPUs without parallettes
    135lb snatch and 53# kb

  • What It Takes Workout

    Warm Up/Skill
    3 Rounds
    20 seconds O/H Squat Hold
    15 seconds L-Sit
    10 Perfect Push Ups

    Strength
    O/H Squats
    5-5-5
    3-3-3

    For Time
    5 Muscle Ups (15 Pull Ups/15 Ring Dips)
    10 HSPU (Parallettes if possible)
    15 Snatch (135/95#)
    20 Burpees
    25 T2B
    30 KB Swings (53/35#)

    Did 1 parallette HSPU, 85# snatch, GHDs

  • Sealfit - UNF - Workout

    Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x KB sumo deadlift high pull (53#/35#), Run 400m, 20x good morning (45#).

    Stamina: Chipper, not timed: 25x deadlift @ 205#-225#/155#-175#, 75x 2-arm DB bent over row (35#/25#), 800m buddy carry.
    Dead: 185#x10, 185#x7, 185#x8
    Row: 35#x15, 35#x11, 35#x10, 30#x14, 30#x15, 30#x10
    No carry

    Durability: 1x 800m sprint. 50x evil wheels.
    Sprint time: 3:45.3
    Knees 10, 10, 6, 6, 6, 6, 6

    Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.

  • 2k Row AGAIN? Workout

    A- WU- 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute

    B- Split Jerk- 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%

    C- Close Grip Bench Press- 10 Minutes To A Heavy Triple

    D- For Time: 2 K Row

    Mods/weights:
    Used 15# plate for the warm up. Way too light!
    Split jerk - used 55# for EMOM

    Results:
    WU - 3 rds + 12 reps (best out of 6am and 7am class!! but weight was super light)
    Bench press - 2 reps @ 70#, 3 reps @ 65#
    2k row - 10:09

    Thoughts:
    Definitely overscaled on the warm up, but felt good. 2k row time was 20 seconds slower than previous. Womp wompers :(

  • KBS, HSPU, HSW Workout

    -Buy In-
    Strength: Press

    WOD
    3 Attempts at Unbroken Kettlebell Swings (70/53)
    3 Attempts at Unbroken Handstand Push Ups
    3 Attempts at Max Distance Handstand Walk
    1 Minute Rest in Between All Attempts
    KBS: 30, 22, 20
    HSPU: 4, 6, 2; 45# plates w/ abmat
    HSW Practice

    -Cash Out-
    Dumbbell Push Press 3 x 12
    50, 50, 55

  • 115 pound Shoulder press x10, Overhead squat x 15, Push press x 20, Front squat x 25, Push jerk x 30, Back squat x 35 Workout

    For time:
    115 pound Shoulder press, 10 reps
    115 pound Overhead squat, 15 reps
    115 pound Push press, 20 reps
    115 pound Front squat, 25 reps
    115 pound Push jerk, 30 reps
    115 pound Back squat, 35 reps

    As Rx: 17:40
    This one seemed to just crawl on and on... I had to break up the movements quite a bit into smaller sets.
    Shoulder press 5,4,1
    OHS 5,7,3
    PP 5,5,5,5
    FS 10, 9, 6
    PJ 6 sets of 5
    BS 13, 12, 10
    Wrists were feeling it a bit and of course shoulders were pretty fried. Good WOD, but I need to work on just going while in pain/ discomfort. I need to focus on PJ a bit. I seem to be overextending and leaning too far backward in the dip phase.
    stretched a bit and then showered and went back to work.

  • Lifting: 5/3/1B w1d1 Workout

    Starting another 5/3/1 cycle in the garage. Feeling like total crap due to a cold, but tried anyway.

    Warmup:
    5 min jump rope w/ double-under practice; resistance band stretches & pulls.

    PRESS:
    Warmup sets: 35# x 5, 40# x 5, 50# x 3
    Working sets: 55# x 5, 60# x 5, 70# x 5+ (11 reps)

    Presses felt pretty good. Didn't go until failure, so maybe could've eked out another rep if I'd tried harder. But was feeling pretty crappy.

    Accessory work:
    5 x 10 presses @ 40#
    5 x 10 chin-ups

    The presses were easy. Chin-ups were more difficult. Did the first round unassisted and unbroken. The other rounds were broken and had to use a band after a while.

    DEADLIFT:
    Warmup sets: 100# x 5, 125# x 5, 150# x 3
    Working sets: 160# x 5, 185# x 5, 210# x 5+ (12 reps)

    Felt heavier than it should. Wasn't sure how far I'd get in the 5+ round. Again, didn't go until failure so I might've had one or two more in me.

    Accessory work:
    5 x 10 deadlifts @ 125#
    5 x 10 hanging leg raises

    Easy all around. Just tiring after all that work.

    LATER: Did a 40-minute ruck @ 30 pounds.