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

  • Hatch Squat Week 2 Day 2 Workout

    Back Squat:
    10x160
    8x185
    8x185

    Legs were too burnt out from the sprints earlier, so I cut it short.

  • 6/4/13-WOD Workout

    5 Rounds for time

    10 DL - 95#
    20 Abmat sit ups

    9:00

  • Ninjat 14-16v WOD Workout

    For time

    100 DU
    50 cal row
    25 toes to bar

    TC 9 min

  • A.M Run/Bike/Clean Workout

    1000m warm up
    1000m row (100m moderate/50m sprint)

    5 minutes spin bike:
    30 seconds moderate
    15 seconds hard hill
    15 seconds sprint

    4Rounds:
    10 Hang Squat Clean @ 85lbs
    25 V Ups

    5 minutes spin bike:
    30 seconds moderate
    15 seconds hard hill
    15 seconds sprint

  • back blast Workout

    20 minutes treadmill work
    2 minutes incline at 3.0 pace, level 12
    1 minute run at 7.0 pace

    SUPERSET:
    3x10 Bent Over Pendlay Row
    3x10 Deficit Pushups

    SINGLE SET:
    Seated Close Grip Low Row Ladder
    1x15, 1x10, 1x5 (rest 30 seconds) 1x5, 1x10, 1x15

    1x12 Wide Grip Pull Up
    10x Banded Wide Grip Pulldown
    25 Decline Bench Reverse Crunch
    1x12 Chin Up
    10x Banded Chin Up Grip Pulldown
    25 Decline Bench Reverse Crunch
    1x12 Wide Grip Pull Up
    10x Banded Wide Grip Pulldown
    25 Decline Bench Reverse Crunch
    1x12 Chin Up
    10x Banded Chin Up Grip Pulldown
    25 Decline Bench Reverse Crunch

    SUPERSET:
    3x8 Lat Pullover
    25 Crunches

  • Propel Workout

    Pre-WOD
    7x3 Bench Press 80% of 1RM, 90#

    8 Tabata Intervals of Each
    -Row: Total Meters, 728
    -Push Ups: Total Reps, 71

  • Wendler 5/3/1, week 4: Squat Workout

    Squat
    warm-up
    50x5, 65x5, 80x3

    working set
    50x5, 65x5, 80x5

    DU practiced sucked. Legs feel beat.

  • Wendler 5/3/1, week 3: Press Workout

    OH Press
    warm-up
    25x5, 30x5, 35x3

    working set
    45x5, 55x3, 60x1+ (5) [1RM @71#]

  • G.I. Jane Workout

    100 Burpee Pull Ups

  • Helen Workout

    Pre-WOD
    7x3 Dead Lift 80% of 1RM (#185)

    "Helen"
    3 RFT
    -400 Meter Run/Row/75 II Unders
    -21 KB Swings (#53/35)
    -12 Pull ups