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 072512 (Pushmore) Workout

    Turkish Get Up 2-2-2-2-2, Left & Right
    *Compare to 071312.

    then:-

    In 20 minutes, complete as many rounds as possible of:
    Run 400m
    Max reps Handstand Push Ups
    Beginner: Scale movements as necessary.
    Advanced: Head to floor HSPUs.

    Result:- 30lbs/35lbs/40lbs/45lbs/50lbs , 5R+400M (10,10,10,12,10) 30LBS Substitute

  • KB 300 Workout

    For Time

    25 V-Ups
    50 Kb Snatch (25 per side)
    25 Push Ups
    50 KB Swings
    50 Burpees
    50 KB Clean & Press (25 per side)
    50 Mountain Climbers

    16:29
    16 kg
    300 Reps

  • Back Squat, Sit-ups Workout

    For time:

    185 pound Back squat, 21 reps
    42 Sit-ups
    185 pound Back squat, 15 reps
    30 Sit-ups
    185 pound Back squat, 9 reps
    18 Sit-ups

    Time: 15:42

  • Snatch & Carry Workout

    1 snatch EMOM for 15 minutes
    (adjust weight as you go) #60 for 5 rounds, #65 for 9 rounds, #70 for 1 round

    Post
    400 meter farmer's carry - 2 #25lb weights
    Tabata sit-ups - did 83

    Was off for 8 days due to traveling/moving. #70 is the most I have been able to snatch!

  • Hang Loose Workout

    Pre-Wod
    1RM Deadlifts (#225)
    5 - 75% @ #175
    3 - 85% @ #195
    1+ - 95% @ #220 (did 2)

    2 box jumps between sets (Skipped these. I twisted my ankle last night.)

    WOD for time:
    10 power cleans (185/115) (#95)
    400 m run (I rowed due to ankle)
    20 HSPU (modified with pike pushups)
    400 m run (I rowed due to ankle)
    10 power cleans (#85)
    TIME: 9:14

  • Front Squat Workout

    1 Rep Max

    Got up to 235, which was not too bad. Remember to keep the bar way back up against the neck and just deal with the discomfort.

    Could go 10-20 pounds higher next time!

  • Sprint Intervals Workout

    Back has been hurting more this week. Taking a CF break to heal up.

    Did an hour of Sprint Intervals around the trails today. Felt good.

  • Ship Workout

    9 rounds for time:

    135 lb squat clean (did 95 lbs) - 7 reps
    30" Box Jump Burpees (did 24") - 8 reps

    25:36

  • 7-25-12 Sprint Intervals Workout

    Sprint Intervals:

    50 yds - 7.5, 6.88, 6.54, 6.31, 6.13, 6.04, 6.13
    100yds - 12.13, 12.13, 12.62, 12.43
    50 yd shuttle - 15.13

  • 7-25-2012 Workout

    10 Minute AMRAP

    7 DL #225/155
    7 TTB
    100M Weighted Run #20/14

    7+54