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

  • D.T. Workout

    D.T.

    12 Deadlifts 155
    9 Hang Power Cleans 155
    6 Push Jerks 155

    Wow! I got my ass kicked by that. Not thrilled, but really just happy to finish after missing my first HPC in the first damn round!

  • Bench-pull Workout

    5x5 Bench Press (I did 150 lbs)
    Pull Up- rounds 16,13,13,14,9

    5 Rounds

    For time:

    1st Round - 5 Bench Press, 16 Pull Ups
    2nd Round - 5 Bench Press, 13 Pull ups
    3rd Round - 5 Bench Press, 13 Pull Ups
    4th Round - 5 Bench Press, 14 Pull Ups
    5th Round - 4 Bench Press, 9 Pull ups

    Time: 07:50

  • NF WOD 3 juli 2011 Workout

    12 min amrap:
    400 m sprint
    10 x burpees
    10 x anatomic situps

    Post time!

    Score: 4 + 400 m sprint

  • WOD 7/7 Workout

    Deadlift

    3-3-3 (185#, 205#, 225#)

    5 Rounds

    5 Power Cleans (165/110)
    10 Burpees

    Ok so i got a little too scale happy and finished the workout a minute before I was the target time.

  • WOD 5/2 Workout

    For Time (15 min)

    150 Wall Balls (20#)

    3 burpees every time the ball hits the ground

    Ok, I have got to seriously stop underestimating the WOD. I did a 16# ball to take it easy instead of 14# and I only got to 124 before time ran out. My muscles didn’t feel too bad during but halway through every workout I run out of breath. I’m gonna start focusing more on my breathing. I think I could definitely finish if I don’t feel like I’m being choked halfway through haha

  • WOD 5/6 Workout

    Snatch

    3-3-3-3

    WOD

    12 Minute AMRAP of

    5 C2B Pullups
    10 Deadlifts (77# back still injured)
    15 Box Jumps

    Got through 4 Rounds + 5 PU + 10 DL + 10 Box Jumps

  • Open Gym - Back Squats Workout

    Back Squats

  • WOD 6/21 Workout

    5 Rounds
    20 Box Jumps (24/20) 20
    10 Push-ups
    20 KB Swings (53/35) 35#
    10 Toes to Bar

    Scaled to Pack

    12 Box Jumps (20”)
    8 Push-ups
    16 KB Swings (35#)
    8 Toes to Bar
    14:40

  • WOD 6/16 Workout

    Snatch Balance

    1-1-1-1-1 (Heavy) (Highest: 95#)

    Snatch

    1-1-1-1-1 (Fast 70% 1RM) (Highest: 95# (can’t really remember)

    Met-Con

    3 Rounds

    10 Unbroken Squat Snatches* (65#)

    Rest 1 Minute

    *The 10 rep snatch sets should be touch and go, hands on the bar the whole times. These are not power snatch/overhead squats and there should be no more than brief pause in the hang.

    Realized today that I have a horrible tendency (I’m assuming from Dance/Sports) to stay on my toes. Gotta learn to dig my heels but progress will come.

  • WOD 6/14 Workout

    4 Rounds

    Row 2 Minutes

    Rest 1 Minute

    Hand Release Push-ups 2 Minutes

    Rest 1 Minute

    Sit-ups 2 Minutes

    Rest 1 Minute

    Post total reps plus calories