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

  • Hang Tough Workout

    1 Round Max Clean & Jerk - 215, 225 (F)

    WOD:
    12 Minute AMRAP
    -15 Hang Clean (95/65)
    -15 Hand Release Push Up
    -15 Toes to Bar

    4 + 6 T2B

  • 1 RM Back Squat Workout

    There is no description for this WOD as it is stat.

  • couplet of: 10 (5 each leg) rear leg raised, single leg deep lunges with weights, 10 ring pushups (alternate styles with Big ROM) Workout

    Couplet of the two moves:
    10 reps (5 each leg) Single leg lunges, with rear leg elevated, holding dumbells
    10 reps (ring pushups) using various styles of regular deep, one arm in front and one arm to the side.

    Post WOD:
    alternating between rotator cuff with dumbells and swiss ball, single leg curls

  • Superkids 10-13v ja Ninjat 14-16v Taito Strength

    5 x rinnalleveto riipusta + maasta

  • Annie Workout

    "Annie"
    50-40-30-20-10
    Double Unders (Scaled to 25-20-15-10-5)
    Sit-ups (as Rx'd)

    Stopped at 15 DU + 2 sit-ups

    (blog excerpt)

    This was the first workout that I haven't finished & didn't finish until the next day. Thursday I had eaten virtually nothing except for coffee & a soda for breakfast. Lunch was a cheesy ckn panini & a caesar salad from Corner Bakery & dinner was nothing (before my workout anyway). When I started to do the workout, I felt fine but halfway through the 40 sit ups, I started to feel sick to my stomach. Then, during the 15 DU’s, I started to get tunnel vision & get really dizzy. I sat down & could not get back up. I was so sick & so lightheaded I thought I was going to throw up, pass out, or both. I could barely even talk. Casey & Scott came to check on me & saw that I as not sweating at all. It was nearly 90 degrees in the middle of a pretty intense 11 minute workout…this is not good. Anyway, I got some water in me & a cold, frozen meat of some sort put on my neck to cool me down. It took me around 20 minutes to recover enough to sit up & another 10 to be able to stand up & walk around. When I got home, Leighton cooked me a delicious paleo dinner & slowly, but surely I felt complete recovery by the time I went to bed.

  • Tabata This Tabata That Workout

    Tabata Squats
    rest 2 min
    Tabata Push Ups
    Rest 2 min
    Tabata sit ups
    Rest 2 min
    Run 1 mile

    Record lowest reps:

    Squats: 15
    Push ups: 5
    Sit ups: 12

    1 mile run: 7:22

  • Bench Press Workout

    BENCH PRESS

    8-8-5-5-3-3-1-1

    All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

    Post loads to comments.

    3 Rounds for Time:
    400m Run
    25 Sit-Ups
    15 Ring Rows

    Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

    Post time and Rx to comments.

  • Barbell complex Workout

    complete as many rounds as possible in 7mins of:
    3 HPC
    7 Push Press

  • Strength: Pistols Workout

    Pistols 3x5

    Negatives onto ab mats

  • Strength by Feel Cycle (w1 d4) Workout

    Mid-hang clean - 3RM; 90% x 3 x 2
    - 115x2 / 125x1 / 125x3
    - 90% 100x3 / 100x3
    Power snatch - 70% x 3 x 3
    - 65x3
    - 70% 85x3 / 85x3 / 85x3
    Clean deadlift - 5RM
    - 185x5 / 205x5
    Good morning - 3 x 5
    - 45x3 / 45x3 / 45x3 / 45x3 / 45x3