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

  • 1/2 Murph + Olympic Lifting Workout

    1/2 Murph with TTimo - 24ish minutes

    Snatch - to 175
    C&J to 225, missed 245

    Wasn't feeling the Olympic stuff today for some reason

  • Prowler Workout

    Just 5 trips down/back upper/lower bars with 3 plates

    Some digging in the back yard/post hole digging to sink the pergola

  • 05.09.2010 Workout

    100 Pull-ups for time
    - Each time you come off the bar, do 10 Push-ups & 10 Double-unders
    [Scaled to 60 dead-hang pull-ups, 10 Push-ups & 10 single-single-double]

  • 05.13.2010 - A Workout

    Overhead Squat 5-5-5-5-5
    [PVC]

  • 05.13.2010 - B Workout

    "Annie"
    50-40-30-20-10
    Double-unders
    Sit-ups

    [4 singles for every double; did about 1/3 as doubles. Last 10 as doubles]

  • 05.14.2010 - A Workout

    Cleans 2-2-2-1-1
    [65-90-100-110-120-130]

  • 05.14.2010 - B Workout

    Run 1 mile
    Rest 1 minute after last runner finishes
    Tabata Squats [16]

  • Day 26 Workout

    Snatch grip deadlift – 3 EMOM x 10 minutes at 50% body weight (115#)

    then,

    “Frog Stomp”

    6 rounds for time of:

    run 400m
    12 box jumps (24" step ups)

    19:45 minutes

  • Day 27 Workout

    Front Squat – 5,5,3,3,2,2,1,1 (max 225# failed at 245#)

    then,

    “666″

    AMRAP 6 minutes of:

    6 front squats (95#)
    6 pull-ups (2 rounds one 45# lift 4 round two 45# lift)

    6 rounds in total

  • Squat, row Workout

    30 squats
    1000m
    30 squats
    1000m
    30 squats
    16:08