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

  • 3/4 Workout

    front lever tuck
    20-15-15-15-13 sec holds

    clean pulls @ 135 lbs
    10-10-10-10-8

    overhead squat @ 95 lbs
    8-8-8-8-8

    dips @ 20 lbs
    15-15-15-15-15

    pull ups
    10-10-10-10-10

  • Iris Workout

    4 RFT
    9 power snatch (115/80#)
    30 wallballs
    58 II unders

    Hyper-extended my elbow in second round of snatches so I just did wallballs and dubs.

  • 03-03-2013 Workout

    3 RFT
    3 deadlift
    3 hang clean
    3 push jerk (185/105#)
    Sled push

  • 4x4 Workout

    Pre-Wod
    4 Rounds of the following
    4 Deadlifts
    4 Hang Cleans
    4 Push Press
    4 "Clusters" - Squat Clean to Thruster
    Note: Find a weight that allows completion of movements unbroken
    65x2 75x2 -

    100 squats, 30 leg raise and arches, 60 inner thigh kicks and lots of mobility stuff
    Still sick - skipped the WOD

  • 130304 Workout

    1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
    95-95-100-105-105-110(f)-100-100-100-100

    2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
    100-100-100

    2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec. (Three press and three squat)
    65-70-70

    Conditioning
    3 minute AMRAP of:
    Burpees (to a 6″ target)
    42 Burpees

    *Rest 2 minutes.

    5 minute AMRAP of:
    30 Double-Unders
    15 Power Snatches 70#
    1 Round & 30 DU

  • 130305 Workout

    BBG

    1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec. (3 second pause)

    (((Smashed Wrist DNC)))

    2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

    2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

    Strength
    1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds. Bar stays racked until new weight.

    Conditioning
    1) 2X20 Double unders rest 1:1
    2) 2X15 Burpees – rest 1:1
    3) 2X15 Over the box jumps – rest 1:1

  • Gauge Workout

    “The Gauge”

    500m Row

    40 Squats

    30 Abmats

    20 Push ups

    10 Pull ups MOD green band

    Rest exactly 5 minutes, then;

    Run 1 mile for time = 10:12

    Score as 2 separate times for the workout.

    34 second PR!!!! Thanks Whole30. Now need to work on getting kipping pull-ups so I can Rx it. Run was a bit slow though. And it was cold out.

  • Front Squats Workout

    135x5
    225x5
    245x1
    255x1 popped a few stitches and called it a day

  • Wendler 5/3/1, week 1 : Bench & Squat Workout

    5:00 KB&mobility

    5/3/1 week 1
    rest 1-4 min

    Bench Press
    warm-up
    30x5, 40x5, 45x3
    working set
    50x5, 55x5, 65x5+ (12) (1RM @88#)
    5x10 @ 40#

    LBB Squat
    warm-up
    45x5, 55x5, 65x3
    working set
    75x5, 85x5, 95x5+ (15) (1RM @124#)
    5x10 @55#

    Yesterday's squats made me a little more tired on the last set of squats; would have liked to havegotten at least 1 more rep in.

  • Row, C2B, WB Workout

    -Buy In-
    Front Squat 3-3-3
    225, 255, 275

    WOD
    For Time:
    Row 1000m
    - then -
    21-15-9
    Chest-to-Bar Pull Ups
    10′ Wall Ball (20/14)
    RX'd 11:50 with 25# WB

    -Cash Out-
    Tabata Kettlebell Swings
    9-8-7-6-6-5-6-7 w/ 2pooder