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

  • Get Your Squat On Workout

    10-Minutes to Determine Back Squat 1RM (135#)

    3 Rounds of:
    4 Front Squat
    8 Back Squat
    (95#)

    12-Minute AMRAP
    200m Run
    15 KB Swings
    15 Air Squats
    (4 rounds + run)

  • Run-Lunge-Pull Workout

    Four Rounds of:
    400m Run
    25 Overhead Walking Lunges (25#-25#-10#)
    25 Pull Ups (Jumping-Ringrows-Ringrows)
    24:37

    Record Time, Weight (OHWL), and Modifications (band? jumping? row instead of run?).

  • Lynne Workout

    Pet rundi max ponavljanja:

    Bench press x telesna kilaža

    Zgibovi x telesna kilaža

    Alen - 95kg BP@ 95kg BW

    1 serija

    BP x 21

    Zg x 28

    2 serija

    BP x 16

    Zg x 25

    3 serija

    BP x 14

    Zg x 20

    4 serija

    BP x 13

    Zg x 17

    5 serija

    BP x 9

    Zg x 14

    Ukupno ponavljanja: 177

    Branka 45kg BP@ 62kg BW

    1 serija

    BP x 6

    Zg x 5

    2 serija

    BP x 5

    Zg x 5

    3 serija

    BP x 5

    Zg x 4

    4 serija

    BP x 4

    Zg x 5

    5 serija

    BP x 4

    Zg x 4

    Ukupno ponavljanja: 47

  • CFSC 21Sep11 - G2OH, WallBalls, KBS, KB SDHP, OTBBurpee, DUs Workout

    5 min AMRAP
    5 Ground to Overhead 155#
    12 Wallball 20# 10ft
    2 min Rest
    5 min AMRAP
    10 KBS 1.5pood
    10 KB SDHP 1.5pood
    10 Over the Bar Burpee
    2 min Rest
    Max Double Unders in 2 min

    1st 5 min AMRAP - 2rds + 3 G2OH
    2nd 5 min AMRAP - 2rds + 7 KBS
    Max DUs in 2 min - 64

    This one was definitely more menacing than it looked!

  • Pull-Ups & Wall Balls Workout

    3 x 5 back squat = max 135 lbs

    then…

    AMRAP 10:

    1,2,3,4,5,6…….
    chest to bar pull-ups - scaled, used black and red band
    wall balls (20/15) - 15 lbs

  • CFW - 5Dec11 Workout

    Overhead Squat 3.3.3.3.3
    warm-up PVC pipe & 95x3 followed by 115x3,135x3,145x3,155x3,165x3

    And that marks a PR for OHS for me!

    then:
    12 min AMRAP
    7 Overhead Squat 95#
    14 Double Unders
    1 Shuttle Run 5,10,15 yard

    ended up with 10 + 16 (7OHS/9DU) rx (So sayeth Los - no arguing!)

    Post WOD:
    did 23 HRPU on Sat, 24 HRPU on Sun.
    Today had to do 25 HRPU for the challenge continuance.

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Shoulder Smoker Workout

    5 Rounds

    5 On Rings L-Sit to handstand
    10 Weighted Pullup (Strict) #20
    15 Burpees
    10 Press #95 - I did the first 6 reps of set 1 with #135

  • Row 3k Workout

    Suck.

    Also did 3 sets of max rep hand-lift PU's and situps.

    PU's: 25-18-15
    SU's: 35-30-25

  • Foundations Class 4 Workout

    Warm Up: 3 Rounds, Not for Time
    10 Overhead Squats (pvc)
    5 push ups
    15 sit ups

    Technique: Press/Push Press/Push Jerk

    WOD:
    Row 500 meters
    15 Dumbbell Thrusters
    Row 400 meters
    9 Dumbbell Thrusters
    Row 300 meters
    6 Dumbbell Thrusters