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

  • 5 Mary + 10 Cindy + 15 MU Workout

    M/ 38/ 135 lbs/ 5'-6"
    I did this one last night in the gym.. my body was a bit beaten up, but after a little warm up it felt o.k.. My ankle is so stiff and tight and hurts, but after the pistols it seemed like they felt better.
    5 round of Mary - I broke up the last set of pullups to minimize the fatigue going into the 10 rounds of Cindy.
    I was doing all movements to FULL ROM, especially the pullups.. ALL the way down.
    MUs were tougher this time.. I had a couple fails. I did them in 3,3,2,2,1,2,1,1

    Last time I did this on July 26, on vacation, with rings only, and got 19:50 BIG improvement.
    GREAT WOD

  • Deadlift/Burpee Couplet Workout

    Skill
    Hit an 100 Double Under PR yesterday!
    3x20 Unbroken Weighted Hand-release pushups 10kg (45s rest)
    10 minutes of Handstand Walk practice

    Strength
    5x3 Overhead Squats 52.5 kg (3mins rest)

    WOD
    12 min AMRAP of:
    7 Deadlifts (80kg)
    25 Burpees
    I kept a constant pace throughout and I did not sprint. My shoulders really started hurting after the first three rounds!

  • crazy eight Workout

    Crazy 8 Tabata

    Tabata rounds of: (8 sets of each - 20 sec work/10 sec rest)

    jumping jacks
    squats
    pushups
    crunches
    burpees
    dips
    shoulders
    wall sits

    Time: 32:00

  • Φιλιππος 2 Workout

    Κτημα Συγγρου

    http://www.endomondo.com/workouts/251845279/2853730

  • KB Swing/HSPU/T2B Team Triplet Workout

    Skill
    Max Pullups - 47 PR
    7-rep PR!
    3x15 Unbroken Wall ball Situps 8kg (30s rest)
    Front Lever Progressions

    Strength
    5x1 Three Position Snatch 50kg (about 60s rest)
    This was fun.

    Endurance
    4x600m Run (2mins rest)
    2:17 - 2:33 - 2:53 - 2:58
    My running was just awful today and I was going too slow!

    WOD
    Three rounds for reps of:
    1min T2B
    1min HSPU
    1min KB Swings (28kg)
    The HSPU felt pretty good and I went kipping all the way. The T2B were the ones that slowed me down the most and also my transition times were kind of slow. Good day!

  • Outlaw C&J Burpee wod Workout

    Strength

    1) Every 45 seconds for 7:30 (22 total reps):

    2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
    205# w/ red band

    Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

    2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
    195, 205, 215, 225

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning

    Every even minute for 10 minutes:

    3 Clean & Jerks (full squat) @ 80% (185#)

    Every odd minute for 10 minutes:

    15 Burpees

    *This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

    Midline

    1a) 3X25 UB GHD Situps – rest 45 sec.
    1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

  • Sunday Funday Workout

    5 - Power Cleans @205lbs
    50 - Double Unders
    50 - Ab Mat Situps
    4 - Power Cleans @205lbs
    40 - Double Unders
    40 - Ab Mat Situps
    3 - Power Cleans @205lbs
    30 - Double Unders
    30 - Ab Mat Situps
    2 - Power Cleans @205lbs
    20 - Double Unders
    20 - Ab Mat SItups @205lbs
    1 - Power Clean @205lbs
    10 - Double Unders
    10 - Ab Mat Situps

  • KB countdown up Workout

    Warm up;
    200
    2x
    Pareletes
    5 push ups
    10 dips
    30 sec hold or hollow body
    400 m row

    WOD
    20-15-10-5-10-15-20
    KB swings
    wts lunges
    wted sit ups

  • 11.29.12 WOD Workout

    For time,

    30 Handstand push ups<--On tricep bar

    50 Back Extensions

    30 Knees 2 elbows

    30 Deadlift 225/155<--115#

    40 Push press 95/65<--50#

    50 KBS 1.5/1p

    20 Calorie row

    10 Muscle ups

    had to MOD muscle ups with 10 pull-ups and 10 dips

    Did not go in order, tried to do push press after back extension & could not do it!

  • Outlaw 121130 Workout

    Strength

    1) Every 45 seconds for 7:30 (22 total reps):

    2) Bench Press:
    1X5 @ 85%, (245)
    1X3 @ 90%, (255)
    1X3 @ 95%, (275)
    2X3 @ 100% (285, completed all sets)
    – based off heaviest set from 121116, rest 90+ seconds.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning

    Every even minute for 10 minutes:

    3 Clean & Jerks (full squat) @ 205lb
    Every odd minute for 10 minutes:

    15 Burpees

    *This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

    • Missed some of the clean and jerks. This really gased me.

    Midline

    1a) 2X25 UB GHD Situps – rest 45 sec.
    1b) 2X15 TTB – medium/heavy, rest 45 sec.