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

  • A.M Work Workout

    1000m Row
    5 burpee/pullups
    500m Row
    10 Burpee Pullups
    250m Row
    20 Burpee Pullups

    (went 50m moderate, 50m intense on the rowing)

    3x10 side plank crunch (each side)
    3x10 reverse crunch

  • 732013 Workout

    5 minute jog (9 min mile pace)
    15 minutes incline tread/run (incline at 12.0 pace 3.0, run at 0.0 incline, pace at 8.0: 7:30 mile)
    10 minutes stepmill intervals

    HBBS @ 85% 3x3
    warm up 95-115, working 185-185-185

    Bench Press @ 70% 3x5
    warm up 65-95, working 110-110-110

    Dips (accumulate 20)

    Seated Close Grip Low Row
    1x15 1x10 1x5 (120 sec rest)
    1x5 1x10 1x15

    Reverse Hypers 4x10

  • AM Work Workout

    1000m Run
    OTM- 14 minutes
    20 Wall Balls (14 lbs)
    10 Box Jumps (20" box, cycling)

    50 Broomstick Situps

  • 10-1 pull ups box jumps GHD sit-ups Workout

    10-9-8-7-6-5-4-3-2-1
    Pull-ups
    Box jump, 20 inch box
    GHD sit-up

  • "Less & Less" Workout

    3 Rounds:
    10 Snatches 43 / 29 kg
    12 Bar-Facing Burpees

    Directly Into...

    2 Rounds:
    10 Snatches 52 / 38 kg
    12 Bar-Facing Burpees

    Directly Into...

    1 Rounds:
    10 Snatches 61 / 43 kg
    12 Bar-Facing Burpees

  • 07.04.2013 Workout

    10RFT
    15 Deadlifts (135/95)
    15 HRPU

    RX. 18.29. Last time I got 16:57.. I think I may have miscounted. Didn't feel like I was moving that slow

  • 07.03.2013 Workout

    5RFT
    10 Power Snatch (75/55)
    20 Push Press
    30 Sit ups

    RX. 22:23. Good rhythm with touch-and-go snatch

  • 7-3-13 Metcon (Push Press, DU, T2B) Workout

    Metcon:

    Push Press - 10 reps to 1 rep
    T2B - 2 reps to 20 reps (2,4,6,8,....)
    20 DUs

    Time: 26:30

  • Week 2 Day 7 Workout

    Warmup:
    400m Run
    30/20/30
    Stretch
    500m Row

    WOD:
    Fran

  • Jumping squats, Curtis Ps, band pull aparts Workout

    Warmup
    3 Minutes Row @ 75% RPE
    Half Tabata Wall Ball (20/14-10′ target)

    14#.. still hate wall balls

    Strength/skill

    Jumping Squats
    3 Rounds of 1 Minute Max Reps @ (75/45)
    2 Minutes Rest Between Rounds

    62 reps total Rx (21/20/21 - all unbroken)

    --

    Condish
    Curtis P’s- 50 RFT (75/45)

    35#, 13:40

    Felt like a bit of a weenie for going down in weight since the last time I did CPs (late April, 45#). Sometimes I think I might be regressing in CF, or at least not making as much progress as I would like to be making in 2 months... Maybe it's my nutrition? But honestly, I didn't feel too bad, since my time was 2nd in the class, and others said it was pretty difficult to do Rx. Plus it's FIFTY REPS. Yeesh.

    100 Band Pull Apart

    Used red band.. first time doing these. Shoulders are burning, but may have done them wrong? Think it's supposed to work your back. Next time, focus on keeping arms straight and pulling shoulderblades together.