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

  • Feats of Strength Workout

    5X5 Bench Press
    65
    5X5 Dead Lift/ 5 Clean Pull Hang

    Can't remember weight

    AFTER PARTY:
    5 minute AMRAP
    -10 T2B
    -60 singles

    4 rounds plus 30 singles

  • Tenacious Workout

    3 Rounds For Time
    -6 Hang Squat Clean (55)
    -9 Front Squat
    -12 Push Press subbed 12 24' box jumps because of shoulder

    3 I don't wannas
    6 v sit-ups
    9 weighted sit ups (15)
    X3

  • Hills Workout

    40yd. hill sprints @ 45 degree incline.
    15 sprints up/back "on the minute"

    PM:
    Stationary Bike: 30min. Good pace.

  • Endurance w/Sled Workout

    2 pp teams

    21 Squat Snatches 95/65
    Teammate does med ball cleans @16# until your done with 21 snatches

    Together 50 Abmats with medball @16#

    Then 400 Sled 135#

    4 rounds- switch with teammate who did snatches and MBC's each round.

    Eddie was my partner and it took us awhile but we did our best :)
    Don't remember exact time but it was 59 something and our reps were around that number I think.

  • Shoulder Press to Push Press to Push Jerk to Failure Workout

    With a 20 kg bar, perform as many shoulder presses as you can.
    Then, without putting the bar down, immediately perform as many push presses as possible.
    Finally, without putting the bar down, perform as many push jerks as you can until you reach failure.
    Post the total number of reps performed.

  • back squat 1 RM Strength

    back squat 1 RM

  • Integrated Fitness WOD Workout

    Skill:
    2x20 Bench Press (95, 115#)
    3x8 Bent Over Rows (65, 85, 105#)

    WOD: "Sprint"
    10 Squat Jumps
    Row 300m
    10 MB Clean (20#)
    20 Ab Mat S-ups
    20 Leg Lifts

  • The Backpedal Workout

    Warm-up - Air balls

    Skill: Reviewed the squat;
    Learned the deadlift ("angry gorilla back")

    WOD AMRAP 5 Minutes:
    10 Deadlifts
    50M run / backpedal
    5 Squats
    50M run / backpedal
    10 Side to side hops
    50M run / backpedal

  • 09.15.11 WOD Workout

    2 DL @ 60% of 1RM and 5 Box Jump 24/20 on the minute for 11 minutes

    5 minute rest followed be:

    6 Rounds of:

    7 C2B

    15 Wallball 20/14

    30 Double Unders

    255 for DL

    13:46 for the 6 Rds. Had trouble with DU's of all things. Could've shaved 1 min. off had I had my DU's.

  • Bench Press / Row Workout

    Warmup -
    Row x 500m
    Sit-ups x 20
    Box Jumps x 20 (did 12" box)
    Squats x 20

    WOD -
    3 Rounds
    Bench Press BW for Rx (65lbs) AMRAP until burn - 11, 10, 10
    Row x 750m

    HR MAX - 179
    HR AVG - 125
    840 Cals
    5:51 in the zone -144-161