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

  • 08-06-12 #2 Workout

    2-2-2-2-2-2-2-2

    Front Squat

    Warm up #95

    115 (2)

    125 (2)

    135 (2)

    145 (2)

    155 (2)

    145 (4)

    135 (4)

    135 (4)

  • W Bench Press Workout

    30 reps. Bench Press 50% 1RM
    2min. rest
    20 reps. Bench Press 60% 1RM
    2min. rest
    10 reps. Bench Press 70% 1RM

    Mi 1RM es 80kg, luego:
    50%= 40kg
    60%= 50kg
    70%= 55kg

  • Merciless Monday Workout

    Clean and Press
    kb or bb
    2-2-2-2-1

    185-225-245 all 2x

    ME:
    Legion Run

    Then : 10-1  Ladder
    Cleans
    HSPU
    GHD Situps

    Legion Run

  • Cindy Workout

    5x Pullups
    10x Pushups
    15x Squats

  • Oly LIfting Workout

    Worked on technique for the snatch and C&J with Dustin for an hour. Multiple sets of 5 reps then 3 reps with lighter weight to get an idea of what I need to work on most.

  • 08.07.12 WOD Workout

    10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

    Then,

    15 min AMRAP

    6 Pull ups

    8 Toes 2 Bar

    10 KB SDHP (2/1.5p)

    8+1 modded, grip went about completely out.

  • Shoulder Wake-Up Call Workout

    For Time:
    100 Shoulder-to-overhead (95/65)
    Every time you drop the bar below your shoulders, 4 burpees.

    I started out doing #65. After 46 reps, I dropped to #45. At 70 reps my shoulders were BURNING and I dropped to a #15 bar. OUCH. They are still sore!!!
    12:29

    Post WOD:
    15 wrighted situps
    15 situps
    10 weighted situps
    10 situps
    5 weighted situps
    5 situps
    (Used #15 plate)

  • 21.11.18 Workout

    AEROBICCAPACITY

    C2 ROWER / ASSBIKE

    4 SETS:

    30sec FAST PACE
    C2 :32-36 S/M
    AB : M: at least 500W
    F: at least 250W

    30sec EASY PACE
    C2: 22-24 S/M
    AB: M:at least 150W
    F: at least 100W
    REST 2 MIN

    4 SETS:

    60sec FAST PACE
    C2: 32-36 s/m
    AB: M: at least 450W
    F:at least 200W

    60sec EASY PACE
    C2: 22-24 s/m
    AB: M:at least 150
    F: at least 100
    REST 3 MIN

    4 SETS:

    90sec FAST PACE

    C2: 32-36
    AB: M: at least 350/400
    F: 150/200

    90sec EASY PACE

    C2: 22-24 S/M
    AB: M:at least 150W
    F: at least 100W

    REST 3 MIN

    AND BACK AGAIN SAME WAY:

  • Bike Ride in the Park - 7.5 miles Workout

    Rode the bike 2 laps around Prospect Park last night. My lower and middle back was bothering me from a pulled muscle so I decided to do a metcon and try bicycle riding for once. It was GREAT. I felt pretty good overall. I was able to really push up the end hill well and kept going pretty fast for most of the ride... for me at least. First time doing laps in the park.. I think it could be a great post WOD or an offf day Metcon WOD as well.
    I loved it.
    I need to get a little pouch installed under the seat for keys, money, etc.

  • Shoulder Wake-Up Call Workout

    For Time:
    100 Shoulder-to-overhead (95/65)
    Every time you drop the bar below your shoulders, 4 burpees.

    Post WOD:
    15 wrighted situps
    15 situps
    10 weighted situps
    10 situps
    5 weighted situps
    5 situps
    (Used 25# DB)