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

  • Fall Brawl WOD 3 "3..2...1" Workout

    WOD 3....3...2....1....
    7 min to find max weight of:
    3 Cleans
    2 Front squats
    1 Shoulder to overhead
    *athlete will start with an empty bar and load it themselves
    *7 min to find the heaviest weight they can do the above complex without putting the barbell down.
    *once the athlete picks up the bar from the ground - they must complete the complex - in order - without the barbell touching the ground.
    *Missed attempts are fine and can continue on as long as barbell does not touch ground.
    *If barbell touches the ground before the weight is locked out overhead - they must re-start complex.

    Hit 205# first fairly easy then was a dumbass and tried 225#. Got 1st 2 cleans, 3rd wasn't even close. Went down to 215 and failed on third clean each time. Should have started with 215.

  • Fall Brawl WOD 4 "Grip Buster" Workout

    WOD 4
    FOR TOTAL POINTS:
    2 MIN MAX SLED DRAG (40 ft between each turnaround)
    1 min rest
    2 MIN MAX ROCKET CARRY (100 ft between each turnaround)
    1 min rest
    2 MIN MAX PULLUPS OR BAR MUSCLE-UPS

    *each line the sled crosses is worth 2 points
    *each line the rocket carry crosses is worth 1 point
    *each pull-up is worth 1 point
    *each bar muscle-up is worth 4 points

    When tried to get sled started, calves cramped up and seized on me. Had to get them loosened up, killed a lot of time on sled drag. Only got 2.5 lengths. Had to make up some ground on rocket carry did 7.5 lengths. 40 pullups.

    Finished up 44/86 overall.

  • Squats Workout

    Squat therapy
    Squat clinic

  • 3RM Push Press Workout

    7 x 3 reps

    115-125-135-145-150F3-145-150

  • Pick a Card, Any Card ... Wait! Not THAT Card Workout

    Warm Up:
    All Skate

    Mobility:
    PNF Hamstring
    PVC Pass-through
    Sit in squat

    MetCon:
    Deck O' Cards
    Hearts - Diamond Push Ups [95 reps]
    Diamonds - Flutter Kicks (8 count) [760 reps]
    Spades - Mountain Climbers (2 count) [190 reps]
    Clubs - Weighted Sit Ups 45 lb./25 lb. [95 reps]
    Jokers - Run 400 meters

  • Two for One Workout

    5 rounds
    10- Thrusters @95
    Row 200m

    rest 5 minutes....

    1 round
    10- wide grip bench @135
    10 - walking linges
    10 - reg grip bench @135
    10 - walking lunges
    10- narrow grip bench @135
    10 - walking lunges

    10 rounds of tabata punch and kick on the bag

    5 rounds of GHD tabata ab work

  • Nancy Workout

    Pre-WOD
    5 X 2 OHS

    3 RFT
    15 OHS (95/65#)
    400m run

  • Rosa Workout

    Pre-WOD
    5 X 3 Front Squat (135, 145, 155, 165, 175)

    5 RFT
    - 10 HSPU
    - 400m run

  • Squat Clean Thruster - Toes Through Rings - Burpees Workout

    5-4-3-2-1 reps of:
    -Squat Clean-Thruster
    -Toes Through Rings
    -Burpees

  • W Isabel (30 Snatch) Workout

    Warm up:
    Cf wu + 3 muscle up

    Isabel
    30 snatch 135# (con 35kg)