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

  • Good Morning, Waiters Carry, Russian SU, Farmers Carry Workout

    A1) Good morning @ 3111, 4-6 reps, rest 30 sec x33 lbs
    A2) DB waiters carry, 100 yards (switch arms every 25 yards), rest 30 sec 15lbs
    A3) Russian step ups, 8/leg, rest 30 sec 2.5 lbs weight x2
    A4) Farmer’s carry, 100 yards, rest 90 sec, 50lbs

    x 4 sets total

  • Track (Hurdle Drills, Pole Vault, High Jump) Workout

    PM
    Track & Field
    8 Laps of the Infield + Dynamic Stretching (Cooldown)
    17x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx5)
    Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping skips)
    Some Pole Vault Plant Drills
    Pole Vault Takeoffs (12-step)
    High Jump up to 1.40m (8-step)
    Some running and walking + Static Stretching (Cooldown)

  • Day 21 Workout

    “Tabata OMG”

    20 seconds work/10 seconds rest x 8 rounds each of:

    1.wall balls 20#
    2.T2B
    3.med ball cleans 20#
    4.burpees

    then,

    barski snatch complex x 7 rounds (1 minute rest between rounds)

  • Bench Press + Deadlifts Workout

    3x10 Shoulder Dislocate
    3x10 Front DB Raise @ 30#'s
    3x10 Lateral DB Raise @ 30#'s
    10x10 Bench Press @ 135, Rest 90s between, Last Set at 155
    3x20 Bench Press @ 95# Rest 3 minutes between

    Deadlift -
    135# - 10
    185 -8
    225 - 8
    275 - 6
    315 - 4
    365 - 2
    315 - 3
    275 - 6
    225 - 8
    135 - 10

    Stretch a bit

    DU Ladder by 5's up to 25 and back down - 5, 10, 15, 20, 25, 20, 15, 10, 5 - no misses! good for not having practiced these in months, and not using my own rope

  • Track (Hurdle Drills, Sprinting Drills, Sprints) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
    3xFalling Starts
    Sprints - 2x40m, 2x60m, 1x80m (5.25, 5.43, 8.09, 7.97, 10.75)
    Gymnastics (Some Glide Kips)
    1 Lap of the Infield + Foam Rolling + Static Stretching (Cooldown)

  • 1/2/14 Wall Walks, Hang Squat Snatch, Pistols, DU Workout

    3 rounds

    5 wall walks
    10 hang squat snatch 65lbs mod 45lbs
    16 pistols mod green band
    30 double unders

    Rough rough!!

    Time 20:33

  • pull up, hang clean, burpee Workout

    5 MIN AMRAP
    3 strict pull ups/ weighted
    5 hang cleans 75
    7 burpees
    2min rest

    5 MIN AMRAP
    3 strict pull ups/weighted
    5 hang cleans 75
    7 burpees

    Rest 2 min
    Tabada
    Overhead lunges 25

  • 5 rft 20 pushups 14 65# thrusters Workout

    Total shit show. After round 3 thrusters became strick press and air squats due to wrists.

  • Push, pull Workout

    100 hand-release push
    30 pull
    However I get them
    -18:06...pull harder than last time, but pretty pleased

    235 lbs--not as bad as I thought...very bloated today

  • 01.06.2013 Workout

    Strength
    5x3 Back squat
    Then 1 attempt ME @ 80% of 3RM

    35 (warmup), 85, 115, 135, 145, 155 (1).
    ME: 115 for 10 reps

    WOD
    5 RFT
    5 Front squat (135/95)
    7 Burpee
    9 Box jump (30/24)

    85#, 24". 7:51. Should have gone RX