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

  • 1RM Back Squat Workout

    315 Imported.

  • practice Workout

    a) fs (+2-5)
    3x3, 235#

    b) 3 rfr :45 :15
    thrusters, 105#
    push ups
    12-10-9
    20-16-16
    83

    c) 21-15-9
    sit to stands
    alt. db sn., 55#
    5:42

    d) 750m row
    2:32.4
    1:41.7/500 avg.
    1:36-1:37 - first 250
    1:42-1:45 - middle 250
    1:40-1:41 - last 250

  • "The Chief" Workout

    Pre-WOD:
    5X2 Dead Lift

    WOD - "The Chief"
    (5 X 3 minute rounds; 1 minute rest between rounds)

    -3 Power Cleans (#135/95)
    -6 Push Ups
    -9 Air Squats

  • Push Press and stuff Workout

    3 rounds of
    40 tuck jumps
    10 push press 35k
    10 ring rows

    Push Press

    6 x 60k
    6 x 70k
    3 x 80k
    2 x 80k

    3 rounds
    20 DB push press (2x10k)
    10 Ring Rows
    50m 2 x 20k farmers carry

  • competition Workout

    karen with marianne

    3 rounds
    7 squat cleans, 165#
    21 2-handed kb swing, 40kg total
    40 wall ball, 20#
    15:43

  • practice Workout

    a) emon 6
    6 db sc&j @ 45%­50% of barbell jerk

    B) 5 rfq
    sucka punch foo
    max effort strict c2b cu

    C) 4 rft and reps
    375m row
    max strict dips

    Warmup
    1-2-3-2-1
    scap pu
    pu
    renegade row, each side
    flag, each side

  • practice Workout

    a) emon 6
    6 db sc&j @ 45%­50% of barbell jerk
    after round 1, stop at :40
    round 1&2 - 45#
    6, 5
    rounds 3-6 - 40#
    4's

    B) 5 rfq
    start every 3:00
    cu at the 1:30
    sucka punch foo (10s)
    max effort strict c2b cu
    8-8-8-8-7
    spf takes about :40
    cu's take about :30

    C) 4 rft and reps
    375m row
    max strict dips
    12-12-12-8 - 44
    8:04
    row 1:55-1:58/500m
    row about 1:30
    dips about :30

    Warmup
    1-2-3-2-1
    scap pu
    pu
    renegade row, each side
    flag, each side

  • Back squat and stuff Workout

    Back squat
    6 x 60k
    6 x 80k
    3x 85k
    2x 90k

    30 pull-ups
    10 (4), 20 (8), 30 (12),40 (16) wall balls (toes to bar)

  • competition Workout

    wlc baseline workout
    3m power snatch, 95#
    :30 rest/change weights
    3m power clean, 135#
    :30 rest/change weights
    3m deadlift, 185#

    25/20/35 - 80 total

  • competition Workout

    0:00-5:00 gto, max poundage
    6 burpees start each minute
    100# barbell
    9-9-7-6-9 (each minute)
    4000#

    5:00-15:00 rest

    15:00 for time:
    50 alternating barbell lunges, front rack, 95#
    1000m row
    6:29

    rowed at between 1:50-1:55