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

  • Bench 5x5 Workout

    5 sets of 5 reps.

  • 9 Sept 13 Workout

    PRACTICE
    Clean high pulls 3x3x3x3x3x3x3

    WOD
    21-15-9
    DB Hang squat clean @55lbs
    HSPU

  • Daily WOD Workout

    2 mile Run in 18:16

    Backsquat 3-3-3-3-3-3 work up to 115lbs

  • 1/2 mile intervals Workout

    4:05
    Rest 3m
    4:15
    Rest 3m
    4:40
    -really tough!!!

  • Strength - Bench Press Workout

    5-5-5-5-5
    65-85-95-115-125

  • Push up + run + KB swing + Rope climb Workout

    Buy In- 25 Push Ups

    then, 3 Rounds
    400m Run
    15 KBS 53lb

    Buy Out- 5 Rope Climbs

  • Mon Comp Programming Workout

    a) WOD: 127
    4 rd for rep: 45 sec: HPCx95# + burpees over the bar
    b) DL wk 2: 6,3x265#
    c) HSPU practice

  • 5 x 5 heavy deadlift + walking OH lunges & floor plate drive Workout

    I did a 5 rep x 5 sets heavy DL WOD last night. I wanted to work on good technique and also feel some heavier weight. I have not deadlifted in a long time... with any real weight so I thought it would be a good idea.
    basic warm up first
    135 x 10
    175 x 8
    190 x 6
    205 x 5

    235 x 5
    255 x 5
    275 x 5
    295 x 5
    315 x 5 (this one was a little slow off the ground and I rounded a little bit. I was not as explosive as I'd want. The grip was feeling it.)
    No belt, only chaulk for the reps after 190.
    Good Workout overall... I was going to do another at 285 but felt a slight twinge as I was resetting so I decided to call it quits after 315.
    I stripped the bar and then went to doing walking lunges with plates overhead for 50' adn then pushign a weight on the floor for 50 immediately after the walking lunges... great leg killer frontal and posterior chain.
    started with 25 lb OHD + 45 lbs on the floor
    35 lbs OHD + 70 lbs on the floor
    45 lbs OHD + 90 lbs on the floor (x2)
    stretched out and went home.

  • Deadlift 1x5 Workout

    1 set of 5 reps.

  • Oly Lifting Workout

    Weightlifting
    Snatch (60kg)
    C&J (80kg)
    3x5 Glute Bridges (65kg)
    5x5 Sots Press (20kg)
    3x5 Barbell Rollouts
    60 seconds Left-Side Plank Hold
    Left Arm Isolation Work (5kg plate)