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

  • Outdoor adventure WOD Workout

    My first WOD of the year! Wohoo.

    Fight Gone Bad-style:

    Prowler Pull (#90)
    Situps
    Squat
    Pushups

    90 secs/station
    3 rounds

    Total score: 284

  • 1/8 home wod Workout

    4 rounds of;

    -10 double unders
    -5 deadlifts
    -5 front squats
    -5 back squats
    -5 strict press
    -10 kb swings (30#)
    -run 300m

    • all squats done with a 5 pound bar and 4 regular size paint cans full, not sure of weight felt like about 75 pounds

  • 1212 Workout

    15 min. AMRAP
    5 snatches #135
    5 muscle ups

    4+7

  • WOD "one week or less" Workout

    Warm up
    8-6-4-2
    Back Press
    Push-up
    Walking Lunges

    Coach had a beginner style AMRAP for 2 of us starting out.

    12 minute AMRAP

    4 Box Jumps (24")
    8 KB Swings (35lb)
    4 Push-ups

    Score 8+9... Guy I was with completed 12 even... Something to shoot for!

    Cool down - plank holds x 3 x 1 min... 2 set on elbows, 1 set extended.

  • Burpee/Double-Under/HRPU/Supine/Flutter Kicks Workout

    4 Rounds for max reps:

    0:30sec Burpee (11-11-10-10)
    0:30sec Rest
    0:30sec Double Unders (51-50-40-31)
    0:30sec Rest
    0:30sec Hand Release Push-up (20-20-15-14)
    0:30sec Rest
    0:30sec Supine Ring Row (17-17-13-15)
    0:30sec Rest
    0:30sec Flutter Kicks “L&R=1″ (37-37-33-39)

  • Row and push Workout

    For time:
    Row 500 meters
    20 parallette handstand push-ups
    Row 500 meters
    20 strict handstand push-ups
    Row 500 meters
    20 kipping handstand push-ups

  • Strength and "FRAN" Workout

    WOD ---

    Strength/Skill

    5, 5, 5 Strict Pull ups
    5, 5, 5 Strict Shoulder Press
    3, 3, 3 Push Press
    1, 1, 1, 1 Barbell Thruster

    THEN

    "FRAN"

    21-15-9
    Thruster (20# DB's/65#/95#)
    Pull ups

    THEN

    100 Push ups
    100 Sit ups

    Totals --- Aaron
    PU --- Complete
    SSP --- 95/115/135
    PP --- 155/175/175
    Thruster --- 135/135/135/135
    "FRAN" --- 8:59

          --- Amy
          PU --- Complete with Blue Band
          SSP --- 45/45/45
          PP --- 55/55/55
          <a href='/journal/movements/30'>Thruster</a> --- 45/45/45/45
          &quot;FRAN&quot; --- 9:27 (45# for 21 <a href='/journal/movements/30'>Thruster</a>s/then 20# DB's remainder/Blue Band Pull ups)

      --- Josh
           PU --- Complete
           &quot;FRAN&quot; --- 14:52 (65)

      --- Ryan S. 
           PU --- Complete
           SSP --- 95/115/135)
           PP --- 135/145/165
           <a href='/journal/movements/30'>Thruster</a> ---115/125/125/125
           &quot;FRAN&quot; --- 8:06 (Red Band Pull ups) (PR --- First time with &quot;FRAN&quot;)


      --- Ryan L.
           PU --- Complete
           SSP --- 95/115/115
           PP --- 155/155/155
           <a href='/journal/movements/30'>Thruster</a> --- 135/135/135/135
           &quot;FRAN&quot; --- 8:00

  • Cindy Workout

    20 Minute AMRAP

    5 Pull ups
    10 Push ups
    15 Air Squats

  • Bit of Everything Workout

    Bear Complex 20kg

    Push Press - 40kg x 10
    Push Jerk - 40kg x 10
    Back Squat - 40kg x 10
    Hang Clean - 40kg x 10
    Clean & Jerk - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 80kg x 1
    OH Squat - 40kg x 10
    Squat Thruster - 40kg x 10

  • Front Squat 3x5 Workout

    3 sets of front squats to reach your 5 rep max

    results:

    135# x 5
    185# x 5
    205# x 3

    Could not quite get 5 on the last one but its a good improvement as my last 3 rep max was 195#