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

  • DMC Happy new Year (scaled) Workout

    For Time:
    31 Pull-ups
    12 Front Squat @60kg
    20 WBS @6
    120 DU
    11 Clean & Split Jerk @40
    20 DeadLift @60
    10 Ring Dips
    30 Burpees

  • WOD 9/6/11 Workout

    Strength: Thrusters 3-3-3-3-3-3-3
    125-135-145-155-165-175-180

    Met-Con: Death by 25m
    9+8

  • 09-07-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Part 1. — 240 Navy Arm Cir­cles
    Part 2. 3 Rounds of:
    i.) 3 Dead Hang Pull Ups / Ring Pull Ups
    ii.) 3 Mus­cle Up Rows — Straight Arm start with turned out grip
    iii.) 3 Ring Dips

    Strength: Over­head Squat — Work to 1 Rep max 115lbs

    Work: 5 Rounds of
    400m Row
    15 Over­head Squats

  • 31 Heros Workout

    AMRAP 31 Min (As Many Reps As Possible)
    8 Thrusters (155/105)
    6 Rope Climbs (15 ft. ascent)
    11 Box Jumps (30in)

    This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

    Score – Total # of reps

  • The chief Workout

    3 power cleans
    6 pushups
    9 squats

    Amrap 3 min x 5 round. 1 min rest between rounds

  • Takomo Next Level (deload week) Workout

    A.) Every 90 sec x 6 sets

    Snatch pull
    Power snatch
    Squat snatch
    Snatch balance
    OHS

    -korkeintaan 50% 1 RM tempaus

    -koko complexi läpi UB TNG tyyliin

    B.) EMOM 5
    HS walk 10m

    -jokaisesta aika ylös, kokeile eri tekniikoita mikäli mahdollista.

    C.) 3 rds for quality

    20/16 cal ski erg
    rest 30 sec
    10 tempo DL @50% 1RM (2 sekan jarrutus alas)
    rest 30 sec
    5/4 Strict C2B
    rest 1 min

  • 09.07.11 Hump Day WOD Workout

    Overhead Squat 1rm

    5 min rest then:

    15 min AMRAP

    5 OHS 95/65

    10 Pull-up

    200m Run

    5 rounds and 2/3 :)

    I did 95# OHS which is a PR, tried 105# a few times but couldn't get it up in that wide grip position and I hit my head :)

  • 09.07.11 Hump Day WOD Workout

    Overhead Squat 1rm

    5 min rest then:

    15 min AMRAP

    5 OHS 95/65

    10 Pull-up

    200m Run

    5+ 1/3 +9

    Didn't eat before the WOD today, really felt like I had no gas. I usually can give Los a run for his money, but he was a whole round ahead. I don't think I rx'd cause of suspect depth on my OHS.

    My low low low OHS # should improve on the next go-round. Form is getting better, so I'm hoping that number skyrockets.

  • Lunge to death Workout

    3 Rounds
    100m O/H lunge with plate (20kg/10kg)
    400m run carrying plate
    30 burpees

  • Fran Prep Workout

    For Time:
    115lb/85lbs

    10lbs over my last Fran weight.