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

  • 10 rounds of: 10 wall ball & 10 Toes to rings Workout

    I did this one early in the morning, after a long weekend of camping.. body felt good overall, but not very warmed up.
    I used the heaviest 18 lb ball, but mostly threw it well beyond the 10' target to about 11'. I did it on the basketball backboard in the gym
    I also hung my rings right next to the backboard. I had the rings higher than normal so the T2Rings were a lot easier as I could really extend and flow freely without hitting anything behind and all around.
    A bit faster than the typical 10 x 10&10 WOD I do with T2R & KB Swings. I was a little unsure of the swings so early and not properly warmed up.
    I slightly faster post WOD stretch and back home.

  • Fran Workout

    21 - 15 - 9

    Thrusters (95 lbs)
    Pull-ups

  • Saturday Comp WODs Workout

    AM:
    a) SP: 95# (5# below PR)
    b) 3×1 3 position cleans up to 125#
    c) 3xEMOM for 5 at 125#
    d) 6 intervals (12 pull ups, 5 STOHx95#, 30 UB DU, 5 STOHx95#; 2 min rest): 26:24
    PM:
    a) snatches: 2×75#, 2×85#, 2×95#, 2×105#
    b) Fri WOD: 2+4 HSPU (1 AM)
    = shoulders FRIED

  • team practice Workout

    practice -

    115# thrusters
    DU
    T2B
    Butterfly Pull Ups
    Dips
    HR Burpee

  • Kelly Workout

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

    Dropped to 2 rounds because of heat index.

  • WOD Workout

    60 Wall Ball (10 ft. target, 14 lb ball)
    5 Box Jumps or Step Ups (beginning of every minute)

    had a lot of no reps. definitely need to work on the wall balls.

  • 8.4.13 Sunday Funday - Power Cleans, Box Jumps, Burpees Workout

    4 rounds

    10 Power Cleans 95lbs
    15 Box Jumps 20"
    20 Burpees

    Time 26:25

    Slow as molasses... but I did Rx! Tough to do a workout like this after a full day vb tournament the day before. Need to repeat when I'm more refreshed.

  • Patrick AFB - D/U, push ups; press; row, push-ups, Workout

    Baseline: Pre-SOP and box breathing, then ROM drills. D/U x 20, 15 clapping push ups, D/U x 20, 15 clapping push-ups.

    Strength: Strict press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

    Work Capacity: Complete as many rounds as possible in 20 minutes of:
    Row 500m
    Max rep push ups
    *Score is number of push ups performed.
    Score: 160

    Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

  • Push-ups, Sit-ups, KB, Jumping Squats Workout

    Four rounds for time of:

    15 Push-ups
    15 Sit-ups
    15 Kettlebell swings, 35 lb
    15 Jumping squats

  • 08-05-13 Workout

    3 rounds:

    50 DU
    10 DL #155
    10 KB Swing #53
    10 Goblet Squats #53
    200m Run