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

  • air squats, farmers walk, walking lunges, k2e, power cleans Workout

    WOD:

    2 Minute – Air Squat - 77
    4 Minutes – Farmers Walk
    5 Minutes – Walking Lunges 148
    1 Minute – Knees to Elbows - 20
    3 Minutes – Power cleans (155/105) - 15

  • Elizabeth Workout

    21-15-9

    Cleans #135/95
    Ring Dips

  • Mainsite WOD 10/23/12 Workout

    5 rounds for time

    115 lb push press 12 reps
    40m shuttle sprint (4x10)
    115 lb squat snatch 8 reps

  • Cindy & DT Workout

    1 rd of Cindy
    1 rd of DT
    2 rd of Cindy
    1 rd of DT
    3 rd of Cindy
    1 rd of DT
    4 rd of Cindy
    1 rd of DT
    5 rd of Cindy

  • Wednesday 121024 Workout

    Warm up: 5 rounds of:

    •1 hang snatch
    •1 power snatch
    •1 squat snatch
    WOD
    •1 rep shoulder press max
    •10 reps, 75% 1 rep max
    •1 rep, 95% 1 rep max
    •20 reps, 65% 1 rep max
    •1 rep, 90% 1 rep max
    •30 reps, 55% 1rep max
    After bash: stride 100 meters, 5x

  • Swing Workout

    Pre-Wod
    OTMEM for 15 minutes - started at 115# and worked up to 145#
    2 power cleans: touch and go
    Start heavy and end heavier

    For Time
    100 KB swings (53/35#) - did them unbroken!!
    200 meter run every break

    Post
    3min plank

  • Pistol Workout

    Pre-Wod
    -1 Mile Run

    For Time:

    -100 II Unders (200)

    -3 Rounds of:
    --15 HSPU

    --15 T2B

    -100 II Unders (200)

    I modified the HSPU's by doing a pike on the box, and for T2B I did GHD the first round and situps the other 2 rounds.

  • Tabata Thrust & Pull Workout

    4 X 8 Front Squat (95#, 105, 115, 115#)

    8 Rounds of Tabata each: alternating
    -Dumbbell Thruster (45/25#) (Low Round - 7 reps)
    -Pull-Up (Low Round - 3 reps)

  • 4 mile run Workout

    4 mile run

  • Angie wearing a 20 lb weighted vest Workout

    Angie (wearing 20 lb vest)
    100 pullups
    100 pushups
    100 situps
    100 squats
    M/ 38/ 134 lbs/ 5'-6"
    At about 4:35 am, I stretched out for about 10 minutes in the house then rode my bike a few miles to the park.
    The workout took me about 30:55
    WAY Longer than a normal Angie, but very different.
    I conciously broke up everything into smaller sets to keep on going and not die out.
    I did pullups in 20 sets of 5 reps. The bar was wet but someone had put tape on it.. actually it was too rough and kind of messed up my hands a little bit.
    Pushups were done in sets of 10 until 70 and then 6 sets of 5 with only a few seconds rest between sets.
    Situps were a bit slower than I would have thought. There was a situp station at the outdoor area where you could kind of lock your toes under a bar, but the vest made me kind of hyper extend at the bottom so after about 25, I was doing sets of 10. I kind of went slow and steady with the squats doing 50, then a few second break and then 25 then 15 then 10.
    Good stuff.