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

  • Saturday Team Workout

    I normally don't post the saturday wods but this one was fun and super proud of our team 6AMers Jason & Eddie; we won :-D

    18 Min AMRAP
    3 person team - rowing paces the workout. When the person rowing reaches 300m; rotate stations in order and pick up where your team mate left off.

    1 person row 300m
    1 person completes AMRAP 10 Slam Ball 10 Abmats
    1 person completed AMRAP 10KB 10SDHP w KB

    20 rnds + 3 abmats!

  • Box Squats - 2nd wod Workout

    Warm Up - row 1000m @ 4min pace

    LOW box squats

    5x8 to 14" box

    95.135.145.155.165

  • Deadlift, Hang Squat Clean, Thruster, Push Jerk Workout

    6 rounds for time 5 reps each:

    Rx weight = 135

  • 06-30-2011 WOD PU HRPU ABMAT 400m Workout

    Squat Challenge Lift-6

    Then:

    3 Rounds

    10 Pull-up - blue bank

    20 Hand Release Push-up

    30 ABMAT

    400m Run - 500M Row

  • 14 min AMRAP x 2 Workout

    14 min AMRAP

    10 Calorie Row
    5 Overhead squats 40/25
    Increase the OHS by one rep each round

    2 min rest

    14 min AMRAP

    200m run
    5 clusters (40/25)
    Increase the clusters by one rep each round

    Notes: a cluster is a full squat clean into a push press. The barbell starts on the ground for each rep - one then performs a squat clean into a push press. This is very similar to a thruster. The only difference in a cluster is the barbell returns to the ground each time. In a thruster the barbell does not need to touch the ground.

    Score is the number of OHS and Clusters

    Some Possible scales/adaptions/substitutes

    Row: run; bike; walk; 20 mountain climbers

    Overhead squat: reduce weight, (squat with stick/band), air squats; front squat; goblet squat

    Run: row; bike; walk; 40 mountain climbers

    Cluster: perform the movement from the hang vs. floor; thruster; goblet squat; push press; jump squat; wall ball shots

  • 12.5 Workout

    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    Through the 12th rep round and 8 thrusters in the 15th round

  • 4 rounds for time Workout

    400m run
    15 OHS
    400m run
    10 HSPU

  • 03.26.12 WOD Workout

    The “other” Total

    1rm Overhead Squat 155

    1rm Front Squat 225

    1rm Back Squat 275

    Total: 635

    Then,

    2 rounds

    Max effort 500m row

    Rest exactly 2mins between rounds. Goal should be to get as close to same time as first round.

    1:41, then 1:40.

  • Power Cleans Workout

    Workout

    7 rounds for time of: Power Clean x 2 @ 55, x 4 @ 45 (switch the load yourself, use the switch as “rest”)

  • Nancy Workout

    5 RFT:
    400m Run
    15 OHS @ 95#

    Did from home, 400m run on hill.