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

  • WOD 08252012 Workout

    4 RFT
    400m run
    12 power clean 45#
    12 pull ups (blk+blue band)

  • Deadlift & Burpees Workout

    Five rounds for time of:
    275 pound Deadlift, 5 reps
    10 Burpees

    185# deadlift

  • 1RM Snatch Balance Workout

    shoulders behind head to overhead down to overhead squat... Did as 2 movements, which isn't technically correct

    1-1-1-1-1-1-1

    65-75-85-95-100-105-115

  • 1RM Clean Workout

    went to up max because I felt good

    170 max

  • Deadlift, Lateral Burpee, Shuttle run Workout

    BARBELL SESSION:

    DYNAMIC EFFORT DEADLIFT

    12X2 @ 55% 1RM

    2REPS EMOM. CONTROLLED PULL OFF THE GROUND AND ACCELERATE FROM ABOVE THE KNEE POSITION TO FULL LOCKOUT AT THE TOP…………

    CONDITIONING:

    15-12-9-6-3

    DEADLIFTS 315/205
    LATERAL BURPEE
    50 YARD SHUTTLE RUN (10 YARD TURNAROUNDS)

    Tired and sluggish

  • Mainsite: Chipper Workout

    WARM UP
    A. Mobility
    - PT Band: Knee
    - Couch Stretch
    - Band: Shoulder Internal Rotation
    B. Dynamic Warm Up
    - Row 5 min
    C. Burgener Warm Up & Skill Transfer Drills

    WOD
    For time:
    - 25 Walking lunge steps
    - 20 Pull-ups
    - 50 Box jumps, 20″ box
    - 20 Double-unders
    - 25 Ring dips
    - 20 Knees to elbows
    - 30 Kettlebell swings (70/53#)
    - 30 Sit-ups
    - 20 Hang squat cleans, 35# dumbbells (sub: kettlebell)
    - 25 Back extensions
    - 30 Wall ball shots (20/16#)
    - 3 Rope climb ascents

    Notes: Absolutely killing it until I hit the 70# kb. Finished strong on the rope w. out using Spanish wrap. Pretty satisfied w. this workout.

  • Mainsite WOD - 082712 Workout

    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

    I didn't do the Rope Climb Ascents, and my Ring Dips were done on a machine with 105lb of assistance. My 2pd Kettlebell Swings were done with 20#, however I did an additional set of 15. Pull-Ups were done with an assistance band, but went much better - did all 20 reps consecutively, and really worked on my kip.

    Not my greatest workout, could have definitely pushed harder through some of the sets (and minimized my breaks). Time was approximately 25 minutes, as my watch died during Sit-Ups around the 17:00 mark.

  • Moose Knuckle Workout

    Weight throughout: 135/95
    20x hang power clean
    20x thruster
    20x SDHP
    20x push press
    20x deadlift
    20x OHS
    At the top of each minute, stop and do 4x burpees

    There was absolutely no way I was going to get through this with the prescribed weight and reps! I scaled it down to 10x per exercise, using 115lb as my weight. I hadn't done SDHP's in months, so they weren't pretty, and I had to scale down the Overhead Squats to 95#, as I wasn't really able to get 10 reps down for this exercise at 115lb.

    At the top of each minute, I only did 3x Burpees instead of 4.

  • Mainsite WOD - 082212 Workout

    Power clean 1-1-1-1-1-1-1 reps

    135-145-155-165-175-175-175

    I still can't seem to get past the 175# barrier - I really need to work on some of the associated exercises, and lower the weight on Power Cleans to really get a feel for how to do the exercise properly.

  • Mystery WOD Workout

    12 minutes AMRAP

    12 jumping squats with 30# bar
    Sprint 100 meters