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

  • April 1 - clean, pushup, squat Workout

    1) 3 Positions Cleans (full, hang, tall) EMOM for 7 minutes heavy as possible

    2a) 3X25 GHD sit ups ( 60 sec rest)

    2b) Wall Walks 3X3

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

  • Quick and Dirty Workout

    4 Rounds
    200m Run
    12 Push Press
    Weight on the push-press is NO heavier than 95lbs for guys and 65lbs for ladies
    Compare results to 11/27/12

    Turkish get-up: 26# on both arms

  • Ladder P Clean Burpees/ plank Workout

    Strength

    Every minute on the minute for 10 minutes

    1 Back Squat, As heavy as possible

    Wod

    12-9-6-3

    Power Clean 155

    Burpees

    Cash out

    3x max effort handstand hold (or plank if you cannot manage a handstand hold)

    13.2 Prep! Get to it!!!

  • HAppy fool's day! Workout

    Skill: 5x3 ( used 65,75,85 and one rep 95lbs)

    Push press
    O. Lift option: split jerk

    15 min amrap of
    7 push presses ( 95/135) (used 65lbs)
    10 wall ball (used 14lbs)
    15 swings(53/70) (used 53lbs)

    Need to work on: hips on KB Swings and aggressiveness on push/press

  • Box Jump/Ring Dip Minute Work Workout

    Skill
    EMOM for 3 minutes: 5 Strict Chest to Ring Weighted Pullups (16kg)

    WOD
    EMOM for 10 minutes:
    5 Box Jumps (35")
    5 Ring Dips
    Should have done burpee box jumps.

    Endurance
    Run 400m TT - 1:12
    This was supposed to be a max effort run but I didn't wait enough after eating
    and I just wanted to puke.

  • Cameron Workout

    Hero WOD
    “Cameron” 35min Time cap

    50 Walking lunges

    25 Chest 2 bar pull ups <--mod pullups

    50 Box jumps 24/20 <--jumped on tire, not box

    25 Triple unders(or attempts) <--50 DU

    50 Back extensions

    25 Ring dips <--25 tricep dips-green band

    50 Knees 2 elbows

    25 Wallballs 2-fers 20/14 <--10# so i could get it in the air far enough b/f it hit my face

    50 Abmats

    5 Rope climbs <--15 rope climb ups from floor

    Yes, lots of mod's, but it was a nice long wod to help burn off the carrot cake & wine from the Easter w/e. ;)
    did some of this out of order to share equipment. box jumps were very difficult for me, so i put it first and had to go to the tire b/c i just about ate it on the first 10. i need box therapy

  • endurance Workout

    skill
    4x5 strict shoulder width handstand pushups (90s)

    endurance
    1600m run (7:15) slow!!
    -3 minutes-
    800m run (with mile pace) (3:50)
    -3 minutes-
    200m run (max effort) (33s)
    did not do a second mile run because it would be disastrous, so without thinking i did the other two.

  • Fight Gone Bad Workout

    3 rounds for reps/calories:

    Sumo deadlift high pull
    Box jumps (10 in)
    Push press
    Calorie row
    Wall balls (14#)

  • wod 3/30 Workout

    As a team of 2

    For Time:

    400 M Run Together

    50 Thrusters 95/65

    50 Push Ups

    400 M Run Together

    50 Burpees

    100 Walking Lunges

    400 M Run Together

    50 KBS 24/16 KG

    50 Pull Ups

    400 M Run Together

  • Open 13.3 Workout

    Games Open 13.3”
    AMRAP in 12 minutes of:
    150 Wall ball shots (9kg – 10’ / 7kg – 9’)
    90 Double-unders
    30 Muscle-ups

    Only did 100 wall balls and moved to double unders at 7:53

    Note: Should have completed wall balls instead