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

  • Breathe and Stop Workout

    Strength: 3RM Shoulder Press did #60. Twice I failed on rep 3 at #65.

    WOD
    2 RFT:
    -15 front squat (95/65)
    -15 push press
    -shuttle run
    -15 power snatch
    -15 overhead squat
    -shuttle run

    BRUTAL! But I RX'd, yay!

  • 6-14-2012 Workout

     3 - 5 Minute rounds

    Switch on the minute

    Burpees
    Row
    KB Swings 53lbs
    Slammer ball. 40lbs
    Wall balls 20lbs

  • 2.6. Workout

    1km juoksu
    Lämmittelynostot
    Kaikkia 4 reps kunnes RPE 10:
    Takakyykky
    Narrow takakyykky
    Maastaveto
    1km juoksu

  • Helen Workout

    Strength - Bench Press
    Using 3RM max from last week (#85) John tells you 1 RM (90)
    Of 1RM,
    75% - 5 @ #70
    80% - 5 @ #75
    85% - 5+ @ #80 - I did 5, forgot to try to do any more!

    WOD -
    3 rounds for time:
    400m run
    21 KB swings (53/35)
    12 pullups

    Cut off 3 minutes and 17 seconds from the last time I did Helen!!!

  • Broke Back Workout

    PreWOD: Deadlift
    75% - 5 - 170
    80% - 5 - 195
    85% - 5 (or more) -205, failed on 5th

    WOD
    EMOTM 2 hang cleans, 15 minutes. 95x14, 105x14, 115x2 (PR)

    Post-WOD
    40 T2B or 40 GHD's - 30 GHD + 10 T2B

  • max backsquat + cleans Workout

    Max BS = 365

    1x15 squat clean (165#). Could not let go of the bar.

  • Brokeback Workout

    Deadlift - max 405lbs

    75% - 5 - 305
    80% - 5 - 325
    85% - 5 (or more) -345 (got 3)

    WOD
    EMOTM 2 hang cleans, 15 minutes. 225lbs

    Post-WOD
    40 GHD's.

  • Work and Rest Workout

    150 pushups, in as few sets as possible. 7 max.

    30,20,20,20,20,20,20=7 sets

    30 second sprints, with 90 second rest in between each. 8 rounds.

    4 minutes/8 sets of Tabata sit ups. 59

  • Arm Bully Workout

    Shoulder Press - max 185lbs
    75% - 5
    80% - 5
    85% - 5 (or more)
    Then:
    Weighted pullups

    WOD
    2 RFT 12 minute cap:
    30 pullups
    15 Thrusters (115/75)
    400m run
    Post-WOD
    3 minute Plank

  • Brokeback Workout

    Deadlift - Have John calculate 1RM using 3RM from last week.

    75% - 5 - 135
    80% - 5 - 145
    85% - 5 (or more) -155

    WOD
    EMOTM 2 hang cleans, 15 minutes. 70 for 5, 75 for 6, 80 for 4

    Post-WOD
    40 T2B or 40 GHD's. - T2B