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

  • 10x100m sprints Workout

    10x100m uphill sprints = :17 – :21, ~90s rest
    bleh!

  • Tuesday 130827 Workout

    Row - 3 x 500m @ 100%, rest 10min b/t efforts

    1:33
    1:40
    1:39

  • 21-15-9 of TGU alternating arms and Sots Press (all using a 45 lb barbell) Workout

    With a 45 pound barbell, 21-15- and 9 reps for time of:
    Turkish Get-ups, alternating arms
    Sots press

    I did this and was super tight... I warmed up for about 30 minutes and still felt like I would have preferred a little more time.
    I felt like I might have pulled something in my left hip while warming up, but it went away and was o.k. to workout.
    MUCH harder and longer than I thought it would be.
    About 17:50

    I think I should have done more reps for warmups and also done heavier reps for warmups... so when I did the initial round of 21 it would go faster and feel lighter.
    Sots press went better than I thought. I was feeling better as the WOD went on.
    Great workout. You have to stay tight and keep on moving. I was just keep on going, with not many long breaks, but slow and steady. TGUs always zap me especially higher rep WODs with TGUs.

  • "Donny", RIP Workout

    Squat warmup
    1x8 135lbs
    1x8 145lbs

    21-15-9-9-15-21 reps for time of:
    135 pound Deadlift
    Burpee

  • 8-27-13 Wendler (Bench, Cleans, Deadlift) Workout

    Wendler Strength:

    Bench Press - 5x190, 5x205, 5x215 - close grip
    Hang Cleans - 5x175, 5x195, 5x205
    DeadLifts - 5x315, 5x340, 5x365, 5x385

    Note - did 30 DUs between each set!! 30 x 10 sets

  • Shots Workout

    Pre-WOD:
    - 5x3 Front Squats (Heavy)
    3 second pause at the bottom of squat

    WOD - For Time:
    3-6-9-12-15 Power Snatches (#95/65)
    6-12-18-24-30 Wall Ball Shots (#20/14)

    (45) Total Power Snatch
    (90) Total Wall Balls

    Cleaned the FS weight - ended with 245lbs & did 115 as we were out of 25's... definitely had to lay on the ground after this one.

  • Decimate Workout

    Pre-WOD:
    -Work up to a heavy single rep of Shoulder to Overhead

    WOD - 20 minutes
    - 1st minute: 10 Push Press (#95/65)
    - 2nd minute: 10 KB Swings (#53/35)
    (rest for remainder of time in each set)

    100 Push Press (95#)
    150 KB Swings (53#)

    Worked with Luke - 70# on the first 5 rounds of KB and then to 53#... 115# on the SOH rounds. LOW BACK!

  • Grace Workout

    Pre-WOD:
    - 5 X 3 Back Squat
    3 second pause at bottom of each

    WOD - fort time:
    "Grace"
    - 30 Clean & Jerks for time (#135/95)

  • Week 8 Day 7 Workout

    Clean practice:
    135x5
    155x5
    175x5
    195x5

    6 muscle-ups
    75 squats
    10 bar muscle-ups
    75 squats
    8 bar muscle-ups
    75 squats

  • L1 cert WOD Workout

    STRENGTH:
    Bench Press
    3-3-3-3-3

    WOD:
    3 Rounds for Time (strict time cap of 10 min)
    • 15 Thrusters (95/65)
    • 12 Burpees

    CASH-OUT: 50 Reps on the GHD
    (can be Sit-Ups or Extensions)

    Cash-Out is not timed but it must be done immediately following the WOD.

    Bench: 65, 75, 85(1 rep), 85 (fail), 80 (2), 45lb thrusters