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

  • A.M Work Workout

    1.5 Mile Run
    OTM (12 minutes), add 1 rep per minute
    Thrusters @ 65 (started with 10x)
    Sit ups (started with 10x)

  • 1rm weighted pull up 1 RM Strength

    1rm weighted pull up 1 RM

  • NEW BOX JUMP HEIGHTS! 20" Workout

    Warmup
    200M Run@ 70% RPE
    Dot Drill

    0:49 on run - fastest yet?? felt pretty good. Dot drills are still hateful.

    Strength/skill
    1) Sargent Jump Test
    2) Depth Drop- WU- 2/2/2 (24/18″); 30-45 Seconds Rest Between Sets
    3) Depth Jump 2/2/2/2/2/2 (24/20″- max vertical leap)
    4) Depth Jump Rebound (onto second box)- 2/2/2/2/2/2 (M-24-18/20/24″;F-20-12/18/20″)

    1) 12" - pretty bad.. everyone else was getting 17" - 25"
    2 & 3) Used 18" box
    4) Started on 20 > 18, then did 18 > 20 on last round - FIRST TIME JUMPING 20"!!! 18 > 20 is "difficult."

    It felt GOOD, and the 20" jump felt better than the 18" jump. Hooray for progress! I remember the days when I was afraid of jumping on the 12" box...

    Sumo DeadLift
    2/2/2/2/2/2/2/2/2/2/2/2 @70% of 6/16/13

    Worked @ 125# (75%.. whoops). Felt GOOD.

  • Kelly Workout

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

  • Helen Workout

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

    Scaled: 45 pound dumbbell swing

  • Hero: Omar Workout

    For time:
    95 pound barbell Thrusters, 10
    15 Bar-facing burpees
    95 pound barbell Thrusters, 20
    25 Bar-facing burpees
    95 pound barbell Thrusters, 30
    35 Bar-facing burpees

  • Hero: Houston 4 Workout

    In honor the the 4 Houston Firefighters who died fighting a fire on May 31st 2013

    Captain Matthew Renaud, Station 51
    Engineer Robert Bebee, Station 51
    Firefighter Robert Garner, Station 68
    Firefighter Anne Sullivan, Station 68

    1 mile run
    68 Push-Ups
    68 KB swings 16/24
    51 Sit-ups
    51 Burpees
    1 mile run

  • A.M Work Workout

    1000m Row
    5 burpee/pullups
    500m Row
    10 Burpee Pullups
    250m Row
    20 Burpee Pullups

    (went 50m moderate, 50m intense on the rowing)

    3x10 side plank crunch (each side)
    3x10 reverse crunch

  • 732013 Workout

    5 minute jog (9 min mile pace)
    15 minutes incline tread/run (incline at 12.0 pace 3.0, run at 0.0 incline, pace at 8.0: 7:30 mile)
    10 minutes stepmill intervals

    HBBS @ 85% 3x3
    warm up 95-115, working 185-185-185

    Bench Press @ 70% 3x5
    warm up 65-95, working 110-110-110

    Dips (accumulate 20)

    Seated Close Grip Low Row
    1x15 1x10 1x5 (120 sec rest)
    1x5 1x10 1x15

    Reverse Hypers 4x10

  • AM Work Workout

    1000m Run
    OTM- 14 minutes
    20 Wall Balls (14 lbs)
    10 Box Jumps (20" box, cycling)

    50 Broomstick Situps