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

  • Mercy Me Workout

    1600m run
    *3 min rest
    1200m run
    *2 min rest
    800m run
    *1 min rest
    400m run

  • 082012 Workout

    Strength:
    Floor Press
    warm up 1x7 @ 135
    5 x 5 @ 155, 165, 185, 195(f), 185

    WOD:
    10, 9, 8, 7.....1
    Squat Clean @ 95#
    Hand Release Push ups

  • 10 rounds of 10 KB swings (1.5 pood) + 10 toes to rings Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did a different WOD Sat. night:
    I did 10 rounds of;
    10 KB swings (1.5 pood)
    10 toes to rings
    11:32 ( my goal was sub 10 minutes... got some work to do)
    This was the most taxing on my grip, although in the end my whole body was pretty taxed. I was fine in the midline, but I do admit that I felt it the next day. I'm usually pretty good with toes to bar, etc.
    I thought of this WOD as opposites really.. I mean one is an opening up and extension of the hips and body, while the other is a closing of the body and a midline contraction, while the first it's important to keep tight throughout the midline and not round over at the bottom position.
    GREAT WOD... grip got killed.
    I did this WOD at a football field at night.. I was at my wife's family's home this weekend and after putting the kids to sleep I went to the hight school track and football field and set up my rings and did this WOD.
    I did 2 sets of all out 20 burpees post WOD and some skin the cats, etc. to stretch out.

  • DL / Burpees Workout

    Warmup
    3 rounds:
    sit ups x 10
    samson stretch
    double unders x 10
    DL (135, 185, 225) x 10
    OHS (45,95,135) x10

    WOD:
    Five rounds for time of:
    275 pound Deadlift, 5 reps
    10 Burpees

    Approximate time, used a wall clock to time myself lost track.

  • deadlift and burpees Workout

    warm up and double unders

    Five rounds for time of:
    275 pound Deadlift, 5 reps
    10 Burpees

    I subbed 185 on the deadlifts.

    ~7 minutes. wall clock was across the gym. even at the low weight, deadlifts were hard for me. felt bad.

  • Cindy Workout

    20 Min AMRAP

    5 pull ups
    10 push ups
    15 air squats

    (went solo instead of doing partner WOD)

  • WOD: 8/14 Workout

    3 rounds for time of:
    20 Overhead Reverse Walking Lunges (115/75)
    25 Lateral Burpees

    Notes: Reverse Walking Lunges may be done in place. Lateral Burpees are performed with a lateral jump over the Barbell. Each time over the bar counts one rep.

    *Post times.

    Webb – 13:37 (55)

  • WOD: 8/16 Workout

    4 rounds for time of:
    7 Split Shoulder Press (95/65)
    14 Over the Box Jumps (24″/20″) (landing on top is acceptable)
    Run 200m

    *Rest 1 minute between each round. Post times.

    Erin – 12:25 Rx

  • WOD: 8/20 Workout

    Strength: Back Squat
    5 (80%) – 3 (90%) – 2 (95%) – 2 (100%) rest 2:00-3:00 between sets.

    Notes: Percentage is based off of 3 Rep Max

    -then-

    4 rounds for time of:
    5 Muscle-Ups
    10 Front Squats (135/85)
    30 Double-Unders

    *Post times. Sub 2:1 Chest-2-Bar pullups for muscle ups.

    3 rds + 1 FS (red band for C2B)

  • Deadlift/Burpees Workout

    Five rounds for time of:
    275 pound Deadlift, 5 reps - Scaled 225 lbs.
    10 Burpees - misread, did 15 burpees, doh!

    8:14

    Having issues with my grip lately, deads weight was fine, but needed lots of chalk. First 2 sets of burpees unbroken.