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

  • OHS/Split Jerk Workout

    OHS
    3-3-3-3-3
    95-115-125-135-145 lbs

    Split Jerk
    1-1-1-1-1
    135-145-155-165-175 lbs

  • "Loredo" 3/4ths Workout

    Should be Six rounds for time of:

    Im going to do 2 Rounds
    24 Squats
    24 Push-ups
    24 Walking lunge steps
    Run 400 meters

    CRUSHED my legs could not walk right for 2 days

  • gettin back after break Workout

    4 rounds
    20 squat
    15 push up
    10 burpee
    25 crunch

    didnt warm up well......went to knee push ups after 7 of em....still hurt...tried again on knees 2nd round....just didnt feel right....did every thing else......after, I did 25 knee push ups and it felt not bad.......did some curls, 20 dips.....20 bench press with just the bar

  • Endurance WOD Workout

    24 Squats
    24 Push Ups (MOD knees)
    24 Walking Lunges
    400M Run

    6 rounds

    Time: 37:52

    Rough on the quads after all the deadlifts from yesterday.

  • Strength WOD Workout

    Strength WOD:
    Establish a 3 rep max Push Press
    (15:00 minute Cap) 155 pounds

    Conditiong WOD:
    5min AMRAP
    Ascending Ladder 1/1 - 2/2 - 3/3 etc...
    7 rounds 8 reps
    Push Press 115 pd
    Kettlebell Swings 53 pd

    Endurance WOD:
    ALL OUT 500m Row 1:57

  • Run/MU's Workout

    strength
    4-4-3-3-2-2-2-1 back squats
    90kg-100kg-110kg-120kg

    skill
    snatches + cleans with barbell on boxes (2nd pull practice)

    workout
    3 rounds for time:
    400m run (did more than 400m however!)
    10 ring muscle-ups
    did it at approx. 90% of my max effort, didn't feel like pushing really hard

    -then-

    EMOM for 5 minutes:
    30 DU's

  • Marek&Krzychu-Barki-conditioning Workout

    Marek:
    Wyprosty nóg w siadzie – 5x 10-15
    Uginanie nóg w leżeniu – 5x 10-15
    Zmiana położenia nóg co serie

    Przez 2 minuty robisz powtórzenia, przez 2 minuty biegasz na elipsie. Aż skończysz wszystkie powtórzenia.
    50 pushups
    50 negative pullups
    50 unoszenie sztangi/kettla na prostych rękach przed sobą do wysokości oczu
    50 triceps na maszynie

    Krzychu&Maciek
    21-15-9 Thrusters - Power Clean - OHS
    Cindy - 5 pullups - 10 pushups - 15 squats AMRAP 20min

  • Filthy Fifty Workout

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball -> sub'd DB thrusters, 20 lbs each
    50 Burpees
    50 Double unders

    32:08

    Okay, this was really tough for me, and took almost 30 minutes to recover. The toughest were the burpees, because I was smoked by that point. Probably took about 7 minutes. Next hardest was knees to elbows. My core is weak.

  • Filthy Fifty Workout

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    Subbed 3:1 single unders, did 141 with 3 successful double unders.

  • 01.09.13 WOD Workout

    Push Press 5-5-5-5-5
    45-55-65-75-85

    Then,

    3 rounds

    200m run

    7 Push press 135/95 @75#

    14 Ring rows