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

  • The Cranberry Workout

    Partner WOD:

    1 min on / 1 min off (one partner always working)

    MAX REPS:

    Wall balls
    Burpees
    HRPU
    Sit ups
    Push press

    I think I must have eaten too many cranberries cause its 3am and the urge to take a shit just woke me up. What better time to log a WOD? Just be glad I opted not to upload a photo.

    482 reps - a pretty even split between the two of us.

  • 21-15-9 Deadlift and Thrusters Workout

    rx is 225lb deadlift, 95lb thruster
    scaled to 95 and 45
    (taking it easy this week)
    5:56

  • CFVB Olympic LIft Session Workout

    7x2 clean (full squat) off blocks
    1. 95
    2. 115
    3. 135
    4.145
    5.145
    6.155
    7.165
    8.failed 185

    then
    Pause Front Squats 5x3
    3 sec pause at bottom

    1. 135
    2. 155 3.175 missed last rep 4.170 5.175

    then
    5 rounds
    20 DU
    20 ft Handstand walk

  • dirty 30 Workout

    run 1.5 miles- 10:56

    dirty 30- 30 reps of each
    -push ups
    -sit ups w/ 25# plate
    -squats
    -knees to elbows
    -dips
    -leg lifts
    -push press 55#

    rest 3 mins and repeat 2x

  • Monday 121022 Workout

    For time of:

    21-15-9

    GHD wallball sit-up 10 lbs / 8 lbs
    2 for 1 Wallballs 20 lbs / 14 lbs
    10:40

    Cash Out:
    2 rounds
    50 DU
    30 push ups
    10 pull ups
    9:20

  • 7-2-12 Randy...Sort Of Workout

    75 Power Snatch 75/45 - 35#

    Forgot to read the "power" part and did 75 squat cleans which takes a hell of a lot longer!

  • Hardcore WOD + Chin-Ups (Klimmzüge) Workout

    Strength:
    Chin-Ups mit Zusatzgewicht 7x2
    4 Sätze mit 20 KG Zusatzgewicht

    WOD:
    9xClean & Jerk (40 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xHang Power Clean (40 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xPush Jerk (40 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xKettlebell Swings (25 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xKettlebell Swings (25 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze

    Abschluss: 100 einfache Seilsprünge

  • 5RFT 2 Hang Squat Cleans/20 Split Jumps/Run 200m Workout

    5 Rounds For Time of
    2 Hang Squat Cleans (185/135)
    20 Split Jumps
    Run 200m

  • "Hope" Workout

    Three rounds of:
    Burpees
    75 pound Power snatch
    Box jump, 24" box
    75 pound Thruster
    Chest to bar Pull-ups

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Add your points and post them to comments.

  • Deadlifts Workout

    RX
    Find your best Clean and Jerk in 3 attempts
    then:
    “Gwen”
    Clean & Jerk 15-12- and 9 reps
    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
    * Go heavy

    Due to shoulder injury had to substitute with deadlifts

    1 RM @ 233

    Deadlifts @ 143 lbs
    15-12-9 without letting go of the bar