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

  • OHS Day + 3/5 of "DT" + Aerobic Tester Workout

    AM - 3 rounds of: "DT" (45kg)
    Noon - OHS 5x3 (50kg) with 3 min recoveries
    PM - 30-20-10 reps for time of:
    -Burpees
    -T2B
    -KB Swings

    Results: 1. I don't like "DT".
    2.The OHS were awesome as I did them without much difficulty. First time doing them with 50kg.
    3. The Aerobic Tester was tough! Really pushed my breathing! 9:56 (I THINK!)

  • Europa - 1 RM Clean & Jerk Workout

    1 RM Clean & Jerk - 140#

  • 3.5 mi. run Workout

    Fleet Feet Fun Run - 3.5 mi.

    Forgot to start my watch, took it easy, probably about 30 min.

  • Filthy Fifty Workout

    50 Box Jumps 24/20

    50 Jumping Pull ups

    50 KBS 1p

    50 Walking lunges

    50 K2E

    50 Push press 45#

    50 Back extensions

    50 Wallballs 20/14

    50 Burpees

    50 Double unders

  • 8-16-2012 Workout

    For time:

    50 DU
    15 Clean and Jerk #135/95
    15 Burpees
    30 Wallballs #30

  • 6.5 mile run Workout

    6.5 miles, up franklin, with Shams. Shams = 3 poops, 5 pees.

  • 10 x 50m swim Workout

    500m warmup
    200m kicks
    200m pull
    10 x 50m with 30 sec rest
    200 breast
    500m cooldown

  • Lift, Then Go Fast! Workout

    Warm Up:
    3x
    5 Deficit Dead Lift
    10 Leg Levers with Hip Raise

    Mobility:
    Ankle work - on wall, hip toward wall.

    Max Effort:
    Sumo Dead Lift with 1 Thick Black Band
    7x 3 @ 185 lbs

    MetCon:
    5x
    15 Hand-release PushUps
    7 Hang Power Cleans @ 115 lbs

  • Speed Lifting Class Workout

    Speed Lifting/Resistance Training:
    Box Squats
    2 Black bands (one thick with 1 knot, one thin with 2 knots)
    10x 2
    60% of 1RM
    165 lbs

    Bench Press
    1 thin black band, 3 knots
    10x 2
    30% of 1RM
    65 lbs

    Auxiliary:
    Shoulder Press with Black Band (no knots)
    Back and forth over the head
    5x 5
    45 lbs

    Bamboo Bench Press
    5x 5
    72 lbs of weight

  • 50-35-20 Wallball, Pullups, DU Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 14:32
    I twisted my ankle the morning before and it was still pretty stiff and sore. I think that was what was messing with my head a bit on the DUs.I usually KILL the DUs, but last night I was tripping all over the place... I didn't warm up an insane amount, and to be honest I wasn't as intense as I normally am. I think that I did well on the last WOD of the heavy OHS, FS & BS and this was a little bit of a let down.
    This WOD was a killer. I felt it in my lungs big time (like Open workout 11.1) I was pacing a little bit with the wallballs, and to be honest I can't remember the last time I did higher rep pullups... and I felt them. I normally kill pullups as well, but i had to break them up a bit more than I had thought. I think I could easily shave off a couple minutes off that time. I was looking for sub 12 but that will come.
    I love the combo of pullups and DU.. your forearms get a little spicy and then the rope is SOOO much harder to feel passing and controlling it. I am going to work that combo in every once in a while for sure.
    GREAT WOD.