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

  • Fran Workout

    ” Fran “
    21-15-9
    Thrusters 53lbs
    Ring Pulls

    Post Scores To Comments.

  • Barbara Workout

    " Barbara "
    5 Rounds for time of:
    10 Pull ups ( first time with grey band- scaled 10 instead of twenty)
    30 Push ups
    40 Sit Ups
    50 Squats
    Rest exactly 3 minutes between rounds.

  • More Dead Lifts Workout

    Warm Up:
    3x
    10 Push Ups
    15 Jumping Squats
    20 Sit Ups

    Mobility:
    Pain ball on feet, hamstrings and glutes

    MetCon:
    21-15-9
    Ring Dips
    Dead Lifts (225 LBs)

  • 13.3 Workout

    150 wb
    90 du
    30 muscle ups

  • Pre-Game WOD Workout

    On the bus to Mancos, CO for the first of two games this weekend. Wanted to post my WOD before I get fully wrapped up in hoops!

    Warm Up:
    2x
    5 Stone to Shoulder (95 LBs)
    10 Sit Ups
    20 Sledgehammers
    100 Single Jump Ropes

    Mobility:
    Work a weakness

    MetCon:
    15-12-9-7-5-3-1
    Push Press (95 LBs)
    Ring Push Ups
    Squat Roll Ups
    Toes to Bar

  • Bench Press with Bands Workout

    Resistance Training:
    Banded Bench Press
    Black bands, Triple Knotted
    Narrow, Medium, Wide 3 set of 3 reps for each grip
    30% of 1RM
    60 LBs

    Extras:
    5x 5 Tricep Press (26 LBs per arm)
    2x 1 minute Plank
    50 Band Tricep Press (Orange band)
    50 Floor Wipers
    3x 10 Bandbell Press Narrow (72 LBs)
    30 Reverse Hypers (120 LBs)

  • Healing and Eating and WODing Workout

    I am pleased to report that despite it being a not-too-friendly shoulder workout this morning, my shoulder actually held up pretty well. I was a little uneasy when I read the WOD on the board but psyched it worked out well today.

    Also, I’ve made a concerted effort to eat well the last few days and I have noticed a marked improvement in performance at the box and how I feel overall. Granted, this could be mental but I’ll take it. Still not sleeping too well but not much I can do about that right now … waking up with plays and diagrams running through your head just is not that fun!

    Warm Up:
    2x
    10 Jumping Squats
    100 Single Jump Ropes
    5 Push Ups
    15 Sit Ups

    Mobility:
    Should on bands
    Pass through PVC

    Max Effort:
    1 Rep Max Pull Ups
    53 LBs

    MetCon:
    15:00 Time Limit
    7x
    5 Ring Dips
    10 Push Ups
    15 Flutter Kicks (2 count)

    After the pull ups, none of our arms lasted too long on the push ups in the MetCon. After a couple of rounds, most of us were down to 2s and 3s!

  • 1-2-12 Strength Day (Squats, Cleans & Presses) Workout

    WOD: Strength Progressions

    Squats: 1x5x135. 1x5x225, 1x5x315, 1x3x355, 1x3x405, 1x3x415, 425 (failed - hurt groin)

    Hang Cleans & Presses: 1x3x135, 1x3x185, 1x1x205, 1x1x225, 1x1x235, 1x1x245, 1x3x225, 1x4x205, 1x5x185, 1x5x185, 1x5x185, 1x5x185

    Jump Rope (SUs) ; 7 sets/100 reps per set
    Dumbbell Cleans & Presses: 5sets/8 reps usinf 50lb DBs

    Kettle Bell (50lbs)/Wall Balls (20lbs) - 21-15-9

  • 01.02.12 HAPPY NEW YEAR! Workout

    For time

    100 Overhead Squats 95/65

    10 Box Jump penalty every time the bar is dropped 24/20

  • Monday 120101 Workout

    AMRAP in 15min:

    20 jumping pull-ups
    20 wallballs 20/14 lbs
    200m row

    4 rounds + 14