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

  • The Chief/modified Workout

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    Original numbers 15 rounds with 45lbs.

    Had to mod due to a bad wrist (bad form...go figure). Did med ball cleans 14lbs, abmats and squats.was able to get 17.

  • The Chief Workout

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    17+2

    Enjoyed this one. My PCs keep getting more effecient, and I think it helped me out a bunch here. I could have done better but my hands were starting to blister. May have over-chalked.

  • Rest Day - 100 Burpee Day Challenge Workout

    Day 15 of 100 Burpee Day Challenge

    Day 5 of 100 Overhead Squat Day Challenge (45lb Bar)

  • 100 Club WOD 1 Workout

    In teams of two, with only one person working at a time and all work spread evenly, complete the following:

  • Legs warm up/strength 1 - OXIGEN Workout

    TABATA - air squats (8 rounds)

    3 rounds: 12 x 40kg front squat

    3 rounds: 5 x 40kg thruster

  • Legs WOD 1 - OXIGEN Workout

    6 rounds fo the following for time:

    RX = 40kg/30kg

  • Power clean 1-1-1-1-1-1-1 reps Workout

    Power clean 1-1-1-1-1-1-1 reps
    95, 115, 135, 155, 175, 205, 215F

    Day 16 of 100 Burpee Day Challenge

    Day 6 of 100 Overhead Squat Day Challenge (45lb Bar)

  • Jackie Workout

    Row 1000m (subbed with 100 SDLHP @ 45#) don't have row machines yet)
    50 thrusters @ 45#
    30 pull-ups

  • Back Attack 2 Workout

    Wide grip pull-up (strict form):
    - 3 rounds:
    BW (81kg) x 8 = 648
    BW + 5kg x 4 = 344
    BW + 10kg x 1 = 91
    TOTAL = 1,083

    Single Arm Bent over row:
    - 3 rounds:
    20kg x 5 = 200
    22kg x 5 = 220
    24kg x 5 = 240
    TOTAL = 660

    Dumbell Reverse Fly (bent over, head on back of seat):
    - 3 rounds:
    3kg x 5 = 30
    4kg x 5 = 40
    4kg x 5 = 40
    TOTAL = 110

    Inverted Row (feet on 24" box, STRICT FORM):
    - 3 rounds:
    BW (81kg) x 14 = 1,134
    BW x 13 = 1,053
    BW x 12 = 972
    TOTAL = 3,159

    GRAND TOTAL = 5012

  • 5-25-2012 Workout

    3 Rounds
    10 Push Press #75
    40 Deadlift #75