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

  • 4-1-12 Wendler Strength & Elements Workout

    Wendler Strength:

    DL - 3x360lbs, 3x390lbs, 3x405lbs
    Cleans - 3x200, 3x215, didn't try 225 (lower back sore and body fatigued from being out night before), 10x180lbs, 8x180, 8x180, 8x180,8x180, 5x180

    Elements:

    DUs - did several sets of 30 unbroken - mixed in between sets of cleans
    Toe to rings - 60 reps - did get my kipping motion down.. able to do 7 to 10 unbroken
    1000m Row - did it comfortably in 3:58. Did not push too hard

  • 18mi Long Run Workout

    18 miles on Montour Trail
    Time: 2:48:48
    Avg. Pace: 9:23
    Elevation: 689ft
    Calories: 2,581

    http://connect.garmin.com/activity/163913016

  • Open WOD 12.5 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • CFLBG 04-02-12 Workout

    Death By Pull-ups

    minute 1 - one pull-up
    minute 2 - two pull-ups
    minute 3 - three pull-ups
    etc

    made it to minute 8 + 4 reps

  • Atlas Workout

    Strength: Back Squat:

    1x10
    1x8
    1x6
    1x4
    1x2

    WOD: 3 rounds for time:
    -30 pull-ups
    -50 double unders
    -10 handstand push-ups

  • Saturday 120331 9:30a Workout

    5 rounds for time of:
    5 Deadlifts @ 225/155#
    20 Hand Release Pushups
    12 C2B Pullups
    *Rest 10 minutes.
    5X200m Sprint – Rest 90 sec.

    Modified as follows:
    5 rounds for time of:
    5 Deadlifts @ 95#
    20 box Pushups
    12 C2B Pullups (green, and black bands)
    Rest 10 minutes.
    5X200m Sprint – Rest 90 sec.
    *     after first round went to 15 box pushups
    ** after first round added white band to C2B pull ups
    ** After 3 round went to 15 wall bar pushups

    5X200m Sprint splits were:
    0:43, 0:46, 0:46, 0:46, 0:50

  • Never Ending Workout

    Agility Work

    WOD:

    5 Rounds
    5 Pull-ups (Blue + purple band)
    10 Box Jumps @ 20" (16")
    15 Burpees
    20 Push-ups (on knees)
    25 Stick Sit-ups

  • Engine Builder Workout

    WOD
    3RFT
    50 Double Unders
    500m Run
    15 Air Squats
    5 HSPU

  • Squat Cleans, push ups, pull ups Workout

    Strength:
    3-3-3-3-3 front squat

    165-195-215-235(2) -235(1)

    Metcon:
    5 rounds for time:

    Notes: Last front squat day (20120320) I got 245 for 2 reps. Just felt heavy today...

    Today's metcon I just felt sluggish and unmotivated. I just felt like I had no "go". No idea why, I had 3 days off and plenty of rest, no excuses. Just not a good workout.

  • Starting Strenght Workout A Workout

    Day 1
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    7-5-5 -> 85.0 kg
    17

    Bench Press 5 sets x 5 reps
    7-7-6 -> 75.0 kg
    20

    Deadlift 1 set x 5 reps
    6 -> 115.0 kg