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

  • Fight Gone Bad Workout

    F.G.B.

    3 ROUNDS

    *YOU CAN START AT ANY STATION (EVEN REST AREA)
    *RESULT IS THE TOTAL NUMBER OF REPETITIONS FROM ALL ROUNDS

  • 1 minute max reps... Workout

    Complete maximum number of reps in 1 minute of:
    -HSPU
    -Pull-ups
    -HSPU
    -Push-ups
    -HSPU
    -Sit-ups
    -HSPU
    -Squats

    However short your total is from 200, do that number of situps (not for time).

    Total=200

    REAL pull-ups today for the first time!

  • Clean Practice and "Deadlifts and Burpees" Workout

    Power Cleans:
    85-95-105-115-120(fail)

    I just practiced the movement, with no set number of reps.

    Five Rounds of:
    5 Deadlifts (155lb)
    10 Burpees

    That was a good little met-con, but after yesterday's deadlifts and thrusters my legs are done. Scott made me do it.

    BW: 127.5lbs

  • Pull-ups and box jumps Workout

    10 rounds for time of:

    2 weighted pull-ups @ 10#
    4 strict pull-ups
    6 kipping pull-ups
    8 box jumps @ 20 inches

    20:35

  • Death by power cleans Workout

    1 RM of power cleans; 135lbs

    1 power clean for every minute on the minute...( 1 at 1, 2 at 2 and so on until failure...

  • 30:20x8 Workout

    8 rounds of 30 seconds on, 20 seconds off.

    Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

    I set the treadmill at a 7:41 pace. I accidentally paused the treadmill after the 7th interval, so I got about an extra 30 seconds of rest before the last one.

  • 1 minute max reps... Workout

    Complete maximum number of reps in 1 minute of:
    -HSPU
    -Pull-ups
    -HSPU
    -Push-ups
    -HSPU
    -Sit-ups
    -HSPU
    -Squats

    However short your total is from 200, do that number of situps (not for time).

    Don't have kipping down, but forcing myself to do at least 5 strict pull-ups whenever I enter or leave my bedroom has proven to be a good training tool. HSPU started off strong, but by the last two rounds I was working the neg. Push-ups and squats were my saving grace on this one.

  • 10k Tempo Run Workout

    10k total: at 85% for first 5k then pick it up to 95% on the last 5k

    50:44 (26:05/24:39)

    This run was pretty rough this morning. My legs were definitely tired from last night's treadmill run, and my lower back was a little tight from DT on Tuesday. Things did loosen up a good bit by the 2nd 5k though. Also, I really could've done without the wind and rain. Separately, neither was too bad, but the combination was pretty brutal.

  • deadlift 3x3 Strength

    Deadlift 3x3

  • Max Burpees 3 x 2 min Rounds Workout

    2 mins of max Burpees
    1 min rest
    2 mins of max Burpees
    1 min rest
    2 mins of max Burpees