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

  • Overhead Squat 1 RM Strength

    Overhead Squat 1 RM

  • Legs Stuff Workout

    Hamstring Curl Machine:
    - 26kg x 3 (each leg)

    20kg Plate OH Sideways Lunge: 3 x 7 (each Leg)

    Pistol Squats: 3 x 5 (each Leg)

    Hang Squat Snatch:
    - 20kg x 10,
    - 30kg x 10 x 2

  • 11.28.11 Squats Workout

    Day 1 of Week 4 Smolov

    4x9@175
    After double work saturday (squats @185, wallballs, lunges & rowing) my hip/groin is kind of sore. Will definitely NOT be doing additional squat movements at any point this week

    Also, was able to jump the pullup into the full dip for muscle ups 7 times!

  • Tabata “Fight Gone Bad” Workout

    Tabata “Fight Gone Bad”
    Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

    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)

    There is no additional rest between exercises.

    Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

    Actually took me probably a few rounds into my second move before realizing I would stop at my lowest #, maybe the long weekend got me thinking all screwed up, so think I could have ended up with a higher total.

  • Chipper Workout

    20 Cal Row
    30 Burpees
    40 KB Swings 1.5pd
    50 TTB
    60 OH Lunges 45#
    200m sprint

  • Integrated Fitness WOD Workout

    Skill:
    12x2 box squats (155#)

    WOD:
    10 minute AMRAP
    - 10 SDLHP (95#)
    - 20 Russian twists (20#)

    7 rounds + 17 reps

  • 10 push-ups Workout

    10 push-ups

  • Helen with 359m Workout

    3 Rounds for time
    359m run
    21 KB Swings 1.5pood
    12 Pullups

    Time - 9:34

  • Tabata “Fight Gone Bad” Workout

    Tabata “Fight Gone Bad”
    Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

    Wall-ball 20 pound ball, 10 ft target. (Reps)
    Sumo deadlift high-pull 75/45 pounds (Reps)
    Box Jump 20″ box (Reps)
    Push-press 75/45 pounds (Reps)
    Row (Calories)

    There is no additional rest between exercises.

    Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

    Box Jump-4 (and I started here intentionally)
    WB-7
    SDHP-4 (could not get to the first round fast enough)
    PP-5 (should have had more here)
    Row-2 (could not get to the first pull fast enough. rower was not set)

    Definitely could have done better.

  • let there be squats Workout

    4 rounds of:
    -run 600m
    -75 airsquats

    *cash out 50 dead hang pull ups