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

  • WOD 27th Workout

    4x350 Row
    1)1:10
    2)1:02.7
    3)1:10.5
    4)1:11.8

    Power Clean 3rm #155

    WOD: 66% of 3rm

    Max reps for 3 minutes.

  • Invisible Fran Workout

    21-15-9
    Air Squats
    Push Ups

  • 30 rounds for distance of: Row 30 seconds then Rest 30 seconds Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 4,362 meters
    Rowing is usually a goat of mine. I am small both in bodyweight and height. This is a grunt WOD in that you just keep at it. I wanted to try to have a good intensity for each of the 30 rounds. This is very mental, since you'll get tired and have a lot of rounds.
    I played around with the damper from about 5.5 - 4.. mostly descending throughout the rounds.
    My forearms and grip were going in the later rounds. My hamstrings were toasted...
    I was popping up and a little off the seat a bit. Not sure how to combat that, or what I'm doing wrong.. must be a body positioning thing as I'm opening up and driving backward... possibly my body angle is a little off?
    Lots of stretching and took an ice bath later on.
    lower back sore today...
    Very happy with these numbers... I was going for 4000 so the extra 362 was a great thing.

  • BackSquats to DU/KB/PU Workout

    4 x 6-8 Reps BackSquat

    For Time:
    50 DU (2:1 Singles)
    21 KB Swings (1.5pd / 1.0 pd)
    21 Pullups

    Buyout: 100 situps, Tabata style (20sec on / 10sec rest)

  • Partner Badger Workout

    In teams of two, 4 RFT: Partnered with Steve
    -30 Squat Clean (95/65)
    -30 Box Jump (24"/20")
    -400 Meter Run

  • Tabata 49’ers Workout

    45 sec work 15 sec rest
    Min 1 pull ups and pushups
    Min 2 hang grip from bar
    Min 3 burpees
    Min 4 HSH
    Min 5 AB
    Min 6 KBS 16 kg
    Min 7 DB press sitting down 2x15kg

  • OHS Workout

    Build up to a heavy single.

    135-155-185-225-245(f)-245(f)-245

    • last set of 245 was easy

  • Back Squats & Jumping Helen Workout

    Backsquat 4x6 (135, 185, 225 (got 4), 225 (got 3))

    Backsquat 1x15 (135)

    WOD

    3 rounds of:
    50 Double-unders
    21 KB swings (40lbs)
    12 Pullups

  • EMOM x10 Workout

    2 Squat snatch

  • 11-16-2012 Workout

    Front Squats
    5 Sets of 5 reps at Monday's ending weight - #10. #105 - 5 sets

    Push Jerk
    5 Sets of 5 reps at 11-5-12 weight +#5. #100 - 5 sets PR