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

  • Linear Progression Day 4 Workout

    Back Squat 5,5,5,3,3

    113-123-133-143-143

    Weighted Chinups 5x5

    5lbs each round

    Press 10, 10, 10

    63-63-63 (shoulder still sore from 12.3 sublex)

    Ring Rows & Narrow Pushups 3 x 10

    Rubber Band Good Mornings 50

    Weighted Situps 30 (partition as needed)

  • 2 min AMRAP x 6 Workout

    Strength:
    Power Snatch
    2-2-2-1-1-1
    115-115-125-135-145F-145

    MetCon
    2 min: Overhead Squat 1 rep =1 pt
    1 min rest
    2 min: Double Unders 10 reps = 1 pt
    1 min rest
    2 min: Push Press 1 rep = 1pt
    1 min rest
    2 min: Air Squat 4 reps = 1 pt
    1 min rest
    2 min: Lateral bar jump Burpees 2 reps (over and back) = 1 pt

    Score: reps: 7,40,25,72,14 = 68 pts

  • AMRAP Bonanza - Strict Pull-up / Hang Squat Clean / Singles Workout

    Warm up

    Junk Yard Dog

    Mobility
    Hips
    Shoulders

    WOD

    A) L-Sit Progression

    B) 15 Min AMRAP
    5 Strict Pull-ups
    15 Hang Squat Thrusters 65# - Prescribed was 75# but wanted more reps.
    120 SIngles or 30 DU's

    Scored 3+32

    This was a good workout... Def need to work on my DU's and Banded Pullups are feeling better so hoping to move to a smaller band or no band soon

  • HSPU, Pull-Up, Box Jump Workout

    21-15-9 reps of:

    handstand push-up
    pull-up
    box jump (M 24"/W 20")

    Post total time.

  • 03.20.12 Endurance WOD (Griff + Nicole) Workout

    Griff gets with Nicole and this is their baby!

    Warm up: 500m row, 20 mtn climbers, 20 abmats, 20 double unders (i was already breaking a sweat after this!)

    Skill: 4 x 400m, 30 sec rests in between (when I was done, I was sufficiently tired... ha ha.... my times were between 2mins and 2mins10sec)

    15 OHS 65 (MOD 25)
    800m run
    15 OHS 65 (MOD 25)
    400m run backwards
    15 OHS
    800m run
    15 OHS
    400m run backwards
    15 OHS

    Time: 29:23. Struggled with the OHS. Bar felt very light at 25 but still struggled near the end of the 15 reps. Maintained good form. Need to work on keeping knees out. Probably could try 30-35lbs next time.

  • WOD: 3/21 Workout

    5 Rounds For Time:

    10 Power Snatches (95/65)

    15 Russian twists w/med ball (14/10)

    20 Double Unders

    Erin – 11:43 Rx (w/14lb)

  • Games Open WOD 12.4 Workout

    Games Open WOD 12.4

    Complete as many reps as possible in 12 minutes of,

    150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- MOD (10#) 9:14

    90 Double unders

    30 Muscle ups

    Got through 57 DU's. Forgot my rope and just wasn't getting a rhythm with out it. Well that and I was FREAKIN DEAD from the wall balls, lol. When I did Karen last fall I used an 8# wallball, went up to 10# this time, so I'm very happy with that!

  • Park 15AMRAP - Pullups/Thrusters/DUs Workout

    Warmup
    Hip prep
    Squats
    Shoulder prep

    WOD
    15 AMRAP
    5 Pullups
    15 Dumbbell Thrusters 20lbs
    30 Double Unders
    7 Rounds + 20 reps

    This was a good wod to get moving after sitting all day at the desk. First set of double unders were broken in about 3 sets due to just snagging the rope and losing rhythm. Sets 2-7 were completely unbroken! THAT just made my day! after time expired I decided to finish the set and also did my last round of double unders unbroken. Great feeling to get those down now!

  • 3-21-12 Wendler Strength Workout

    Wendler Program: Starting cycle 2

    DL - 5x345, 5x365, 5x385 - easy
    Cleans - 5x190, 5x200, 5x215 (did all 215, but not unbroken and from the Hang)
    Power Snatch - 5x140, 5x150, 2x160 (failed on 3 and 4 - fatigue from a week straight of training)

    Practiced rope climbing - ouch!!!! Tore my hands up.

  • 3-20-2012 Workout

    18 minute Time Limit

    10-20-30-40

    Burpees - touch bar
    Pullups

    Alternate
    Lunge steps
    Inverted Situps