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

  • 13.2 Workout

    The men's Rx this time:

    10 minute AMRAP:

    5 shoulders to overhead (115 lbs)
    10 deadlift (115)
    15 box jump (24" box)

  • Burpees, Cleans Workout

    For time,

    30 Burpees/15 Cleans 155/105 (MOD: 70#)
    24 Burpees/12 Cleans
    18 Burpees/9 Cleans
    12 Burpees/6 Cleans
    6 Burpees/3 Cleans

    Tough one! Slow and steady. These were squat cleans... so I decided to try the 70lb weight. Next time, I'd like to try 75#. Need to work on bringing the bar closer to my body when I'm cleaning.

  • Weighted vest - 12 box jumps, 6 Snatch Balance, 6 L Pullups Workout

    I did this WOD on a wim, with VERY little warm up time.
    I was wearing a 20lb weightee vest for the entire WOD, except for the Post WOD where I did a modified version jumping higher, doing OHS, and C2B pullups for cariety and explosion even when tired.
    I did 5 complete rounds with an additional warm up round with regular pullups
    I then did an additional round with NO vest, doing higher jumps, OHS x 10 and then Chest To Bar pullups
    This was a fun WOD and I tweeked my back a bit doing the box jumps.. I was bending over a little bit and then exploding upward. I was really trying to rebound right off the ground. I progressed each round with higher box jumps. I started with 95 lbs, but then used 100 for the other rounds.

  • Double Unders, OHS, Ring Dips Workout

    Back Squat- 15mins to find 1rm (135 - PR!)

    Then,

    3 rounds

    30 Double unders
    10 OHS 95/65 (MOD: 40#)
    10 Ring dips (MOD: purple band)

    Did first set of du's unbroken. OHS felt a little better. Keep main focus on ACTIVE SHOULDERS it's not about the arms, hold breath for 3 or so to keep core tight.

    6:21

  • Oly Lifting + Hand-Release Pushup/Pullup Couplet Workout

    Skill
    1 minute to complete:
    Max Effort Muscle-Ups - 11 PR, then...
    EMOM for 4 minutes: 3 Muscle-Ups
    Snatch - 75kg
    C&J - 90kg
    3x10 Weighted Back Extensions (15kg) + Max Distance HS Walk

    Strength
    3-3-3-3-1-3 Back Squats
    (80kg - 90kg - 100kg - 110kg - 120kg - 110kg)

    WOD
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Hand-Release Pushups
    Pullups
    A PR by 25 seconds!

  • Wall ball & back squat PR Workout

    A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE (no rest between runs)

    B- Tabata- Box Jumps (24/20″)

    C- 1 Power Clean + 1 Hang Clean (above the knee)- 10 Minutes Max Effort

    D- Olympic Squat- 10 Minutes To A Heavy Double (Fast and Smooth!!)

    E- 3 Rounds of: 15 Unbroken WallBall (20/14)/20 Steps (10 each) D.B. Walkning Lunges (45/25×2); 45 Seconds Between Rounds

    Mods:
    Box jumps - 10" + 2-45# plates
    Wall balls & lunges - Rx!!

    Results:
    Tabata - 50 reps
    Cleans - 75# max
    Squats - 125# max
    WOD - 6:05 Rx (broke up wall balls into 13-2 during last round)

    Getting so much better at wall balls - hooray!

  • power clean, HRPUs ladder Workout

    Strength

    Snatch 2-2-2-2-2-2-2-2

    43-48-53-58-63-68-73-78(1)

    Wod

    12 Power Cleans 185/125

    21 Hand Release Push Ups

    9 Power Cleans

    18 Hand Release Push Ups

    6 Power Cleans

    15 Hand Release Push Ups

    3 Power Cleans

    12 Hand Release Push Ups

    15 minute cap

    Cash Out: Accumulate 30 Chin ups, using a scaling (whether banded or weighted) that is difficult for a set of 6-8

  • 4-15-13 Workout

    5 Reps EMOM (8 Min.) Strict OH Press @ 70% 1RM (#160,160,155,140,140,140,135,135) *#145 should have been my starting weight with EMOM. 3 min rest between sets is a lot different!

    then

    3 Reps EMOM (15 Min.) of the most difficult of the following that you can complete in the minute. Once you can't complete all 3 in the minute drop to the next easier option.

    Ring MU - 3 (round 1)
    Bar MU - 21 (rounds 2-6,8,10) ripped after round 10...
    C2B - 21 (rounds 7,9,11-15)

  • Burpees, Cleans Workout

    For time,

    30 Burpees/15 Cleans 155/105 (MOD: 70#)
    24 Burpees/12 Cleans
    18 Burpees/9 Cleans
    12 Burpees/6 Cleans
    6 Burpees/3 Cleans

    We did Jorge last week, which was the same as this, only this one had burpees instead of abmats, which was WAY more exhausting! I did 70# for that one so kept the same weight for this one. Kept a fast, steady pace with the burpees - no breaks. Pretty much did the cleans in 1's after the first set. Again, the weight felt fine for the clean and I felt good catching it in the squat, but my hip and knee still cave coming up from the squat so I'm still hesitant to go heavier. I was pretty surprised my time was so fast, so overall I'm very happy with this one!

    15:35

  • Deads, box jumps, HSPU Workout

    Warm-up: skill deadlift

    Take 15 minutes to pull a 1 rep max deadlift

    WOD

    For time:

    295/205lbs Dead lift, 30 reps

    50 Box jumps, 30/24″

    30 Hand stand push-ups

    After bash: Hip mobility (bands and Lacrosse balls)

    My deadlift has degraded into misery. I can barely do 300 lbs. :( I worked out with 225 lbs. , which felt fine.