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

  • 10.17.2013 Workout

    Skill
    Pistols
    Got my first pistol on the R leg!

    WOD
    For time
    200m run
    22 Pullups
    22 Situps
    200m run
    16 Pullups
    16 Situps
    200m run
    10 Pullups
    10 Situps
    200m run
    8:05. RB

  • push presses and kettlebell swings Workout

    All-levels WOD/Beginner WOD:
    A. Push Press 3-3-3-3-3: 93#**
    B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups : 12:15 RX

  • Nancy Workout

    Warm Up

    3 Rounds
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    Core WOD

    Tabata

    Scissor Kicks
    Isometric Hold (@45 Degrees)
    V-Up

    Movement Prep

    OH Squat Therapy

    WOD

    “Nancy”

    5 Rounds For Time

    400 Meter Run
    15 Overhead squat (95,65#)

  • AMRAP/90SUs/15Snatch Workout

    Warm Up

    400m Run
    20 Air Squats
    20 Push Ups
    200m Run
    20 Jumping Jacks
    20 Seal Jacks
    100m Run
    20 Pass Throughs
    20 Halos

    Mobility

    T-Spine Smash
    Lat Smash

    Movement Prep

    Barbell Gymnastics

    WOD

    13min AMRAP ----- (4 + 20 SUs)

    30 Double Unders
    15 Snatch (75/55#)

  • MOS Day 1 Workout

    Session 1
    3x10 Shoulder Dislocate
    3x10 Front KB Raise - 2x26#
    3x10 Lateral KB Raise - 2x26#

    5 Sets:
    Max Rep Bench Press @135#
    Max Rep Dead Hang Strict Pull Ups

    Then,
    25 Pull Ups on Rings - Strict/Dead Hang

    Cool Down - 150 cals slow on AirDyne

    Session 2 (about 30minutes after Session 1 - should have been way longer)
    2x (1-6 Pull Up Ladder) - Strict, C2B [I only did 1 set, and pulled as high as I could strict)
    10x10 Seated DB Press - 2x26# (didn't realize it was supposed to be SIXTY pounders - oops)
    2x (1-6 Pull Up Ladder) - Strict, C2B [I only did 1 set, and pulled as high as I could strict)
    2x25 KB Bicep Curl - 2x16# KB

  • 10/19/13 Workout

    15-10-5
    Deadlift- 45lbs
    Burpees

    Max 5 reps deadlift 85lbs

  • 1/25/19 Workout

    Warm up(0:00-10:00)
    3rds
    20 jax
    10 sl dl
    5 walkouts

    Mobility(10:00-15:00)
    1:00 min samson
    1:00 min elevated child's pose

    Pointers(15:00-20:00)
    Keep moving and keep form

    FT40
    Otm 10
    5 kbs-choose weight
    5 burpees

    Rest 2:00 mins
    then

    8 min amrap
    Row for meters

    Finisher
    100 bicycles
    1:00 min hamstring stretch
    30 t-raise

  • 10-16-13 Wendler Strength (BP, HC, DL) Workout

    Wendler Strength:

    Bench Press - 5x165, 5x175, 5x195
    Hang Cleans - 5x150, 5x165, 5x175
    Deadlift - 5x275, 5x300, 5x325

    DUs - did set of DUs after each set above - 9x30 = 270resp

  • Wed Fun Day Workout

    a) BP wk 3: 5,4x130#
    b) DL wk 3: 5,3x285#
    c) FS 5x2: up to 205#x1
    d) weighted pull ups: up to 47.5#
    e) 7 min AMRAP:
    15 T2B
    15 BJ
    = 4+9 T2B
    f) 300 DU for time = 5:45

  • Friday Workout

    Max out day

    Linda:
    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Deadlift: 150% body weight (127.5kg)
    Bench press: body weight (first 10 at 85kg then scaled to 70kg)
    Clean: 75% body weight (65kg)
    31:45