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

  • 75 HSPUs, with 20 DUs at the begining of each minute Workout

    M/ 39/ 136 lbs/ 5'-6"
    As Rx: 6:50 (approx)
    I did this, still pretty sick, after a layoff of a few days from being super duper sick. I did this because I would not totally gas out and it was not a super killer WOD, in my opinion.. I was right. Yes, it will burn your upper body and shoudlers and triceps, but you won't go too long and it won't gas you out.
    I did it as follows:
    Min. 1: 19
    Min. 2: 11 (30)
    Min. 3: 12 (42)
    Min. 4: 7 (49)
    Min. 5: 9 (58)
    Min. 6: 9 (67)
    Min. 7: 8 (75)
    I finished in 6:50

    After about the first 35 or so, I started to Kip.
    This kipping allowed me to really keep going... I might ahve been able to go a bit faster, but I am/ was still sick and didn't want to go all out... I was staying well within myself.. didn't want to start coughing like crazy, etc.
    After about 10 minutes I did 1 more round to see how my shoudlers and triceps would feel after stretching out... did 20 reps.. felt pretty good.
    The kip is a nice addition.. I don't normally kip, but when you do a lot of reps, like yesterday, you should do it, to maintain intensity adn full ROM as well as a continuation of work, instead of just staring at the wall and ground and getting pissed off after repeated failing.

  • 01.28.2013 Workout

    1-6-1 Ladder
    Dead lift (125)
    Burpee
    Then
    400 m run
    10 Strict press (45)
    400 m run

  • 1-28-13 Workout

    Pre-WOD: 5x3 push press- 135,155,165,185,195- failed on 3rd rep of 195

    WOD: 3x 5 min AMRAP
    2 min rest after each round

    10 kb swings- 53 lbs
    10 box jumps- 24 in
    10 hrpus
    10 sit ups

    8 rounds plus 26 reps

  • Cindy Workout

    20 Minuite AMRAP
    5 Pull-Ups
    10 Pushups
    15 Air Squate

  • 01.28.13 CFW WOD Workout

    10 min AMRAP
    10 Wallball 20/14lb
    10 DU
    100m Run
    This should not be dome at 100%.
    This is deload so shoot for
    about 60-70% today.

    6 Rds

  • 1-28-13 Workout

    Pre-WOD: 5x3 push press

    WOD: 3x 5 min AMRAP
    2 min rest after each round

    10 kb swings- 53 lbs
    10 box jumps- 24 in
    10 hrpus
    10 sit ups

    10 rounds plus 2 kb swings

  • Amanda Workout

    9-7-5
    Muscle-ups
    Squat Snatch #135

  • Skirmish Workout

    Pre-WOD: Work up to heavy set of 3 Power Cleans (Touch and Go)
    75 85 95 105
    WOD OTMEM 20min
    Odd minutes - 5 Front Squat - 75#
    Even minutes - 30 II Unders - couldn't get the last two sets up to 30

  • Volume Training Workout

    Volume Training (done at home)

    Push Ups - target 8
    8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8 = 160/160

    Record your weight for dips, your total reps and skill for Volume Training, and the number of rounds completed for the finisher

  • Clean & Jerk Workout

    WOD

    4 Rounds

    10 Clean & Jerks
    400 m run
    Rest

    4 minute limit on each round