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

  • Outlaw Way 130626 Make up Workout

    Strength

    Smolov 2/2
    HBBS 7X5 @ 310#

  • On the Road again Workout

    "The Gym" in Jourdanville, TX

    6x6 Squats @ 275

    Tried 3x8 Press - Made the first set, the last two were broken up.
    Set 1 - 140
    Set 2 & 3 - 130

    3 Rounds
    Row 250
    Farmer's Carry 95#'s around a small gym
    1/2 way mark - stop and do 5 man makers with 25# DB's

    3 Rounds
    8 Pendlay Rows @ 130
    8 Floor Wipers (holding 130)
    (not for time)

  • Oly Lifting Workout

    Skill
    Snatch - 60kg
    Max Strict Muscle-Ups - 7

    Strength
    3x3 Weighted Ring Dips (28kg)
    5-5-5 Push Press (slow descent)
    (40kg - 50kg - 60kg)
    3-3-3-1 Front Squats
    (90kg - 100kg - 110kg - 120kg)

    Midline
    3x10 Weighted Leg Raises (5kg)
    3x15 American/Overhead KB Swings (28kg)
    3x10 Back Extensions (15kg)

  • Annie Workout

    50-40-30-20-10 reps of:

    Double-unders
    Sit-ups

    Then I did:
    15 pull-up
    50 bench press (45 lbs)
    50 double-unders

  • Tabata Galore Workout

    Strength
    Back Squat
    Every 30 seconds for 4 minutes complete 2 Back Squats at 75% of 1rep max- 225

    Conditioning
    “Tabata”
    • Row for Calories- 64
    • Double Unders- 195
    • Hand Release Push-ups- 50
    • Slam Ball- 50 reps with 35 lb ball

    Score is total reps

  • 6/26/13 Workout

    Snatches 5x5x5x5x5

    work up to max

  • 1 RM Power Snatch Workout

    135, 155, 165, 175 (miss)

  • Nutts... Workout

    10 HSPU
    20 Deadlifts 250lbs
    30 Boxjumps 30"
    50 Pull-ups
    100 Wallballs 25lbs
    600 Single jump rope
    Stoplight Run w/ 45lbs plate

  • Superkids 10-13 v and ninjas 14-16 v WOD Workout

    5 x

    1 x clean 7 x front squat + 9 bar over burpee

    Result is the kgs lifted!

  • Athens Throwdown Wod 2 Workout

    135 min

    1.Warm up & prep for ATQ Wod 2
    A. Row & assault bike
    B. Mobility & breathing
    C. Movement prep: SU, BJO, DBS
    D. 3 rounds: 10 DBS + 20 SU
    E. 2 rounds: 20 s. row sprint, rest 40 s.

    2.ATQ Wod 2
    A. 15 min AMRAP:
    10 BJO
    12 cal row
    20 DBS @ 20 lbs
    10 BJO
    12 cal row
    40 SU
    Result: 396 reps (20 SU on round 4)

    3.Cool down
    A. 30 min easy bike

    4.Practice for events 1 & 3
    A. Front squat & push press
    - 25 kg

    B. Bar facing burpee & pull ups

    C. 2 sets of:
    12 push press
    12 front squat
    12 knee raises

    D. 1 set of:
    20 bar facing burpee
    10 pull ups

    E. 1 set of:
    20 deadlift @ 45 kg
    10 bar facing burpee
    10 pull up

    4.Cool down
    5 min bike + hip release