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

  • Jumping squats, Curtis Ps, band pull aparts Workout

    Warmup
    3 Minutes Row @ 75% RPE
    Half Tabata Wall Ball (20/14-10′ target)

    14#.. still hate wall balls

    Strength/skill

    Jumping Squats
    3 Rounds of 1 Minute Max Reps @ (75/45)
    2 Minutes Rest Between Rounds

    62 reps total Rx (21/20/21 - all unbroken)

    --

    Condish
    Curtis P’s- 50 RFT (75/45)

    35#, 13:40

    Felt like a bit of a weenie for going down in weight since the last time I did CPs (late April, 45#). Sometimes I think I might be regressing in CF, or at least not making as much progress as I would like to be making in 2 months... Maybe it's my nutrition? But honestly, I didn't feel too bad, since my time was 2nd in the class, and others said it was pretty difficult to do Rx. Plus it's FIFTY REPS. Yeesh.

    100 Band Pull Apart

    Used red band.. first time doing these. Shoulders are burning, but may have done them wrong? Think it's supposed to work your back. Next time, focus on keeping arms straight and pulling shoulderblades together.

  • Recruit Class 21's Workout

    AMRAP in 20 min of:

    21 Pull-ups
    21 Thrusters #75
    21 Burpees

    (Rookie school PR of 2 2/3 rounds)

    Completed 3 Rounds and 3 pull ups

  • 4.25 mile bike ride Workout

    Rode with the kids 4.25 miles

  • BAI Training 07042013 Workout

    Work to heavy triple OH Squat
    38/43/53/58/63/68/70

    Snatch Singles every 30sec 10 mins @53

    1 Hang Clean + 2 Front Squat x5 EMOM

    5 Rounds
    5x (-) Banded Sit ups

  • 7.3.2013 - "Tri" Workout

    6x5 Pull Ups - I did 3 sets

    "Tri" - 5:44
    For Time:
    400m Run
    50cal Airdyne
    500m Row

    Ran four blocks for the heck of it.

  • Bull Hero WOD Workout

    2 rounds for time

    200 Dubs/400 Singles
    50 Overhead Squats (45# for me)
    50 pull ups (black and red bands for me)
    1 mile run

  • Push Press 3x5 Workout

    Push Press 3-3-3-3-3

    85-95-105-115-125

  • Saturday Cooldown Workout

    Deadlifts
    10-8-6-4-2-2-2 (up to 225)

    21-15-9
    KB Snatch(split) 53lbs
    Burpees
    Pull-ups

  • Power Yoga: Oneself Workout

    Yoga before dinner

  • Cindy Workout

    ■5 Pull-ups
    ■10 Push-ups
    ■15 Air Squats