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

  • ''The Absolutely/Relative Back Squat Test & Puritanical Revelation'' Workout

    'The Absolutely/Relative Back Squat Test'' (06.04.2012)
    Warm-up appropriately with 3 to 5 progressively heavier sets of Back Squats before choosing one of the following Strength/Power/Stamina based rep challenges below and attempting to establish a new rep record. Next week the 20 rep kamikazes will continue with a linear progression based on that particular rep challenge while everyone else will use our percentage calculators to work their 3,5,7, or 10 rep maxes into our first Wendler 5-5-5+ Back Squat session.

    Back Squat 5RM: 5-5-5-5-5
    5 - 135
    5 - 155
    5 - 165
    5 - 175
    5 - 185 new 5RM

    ''Puritanical Revelation'' (06.04.2012)
    Complete as many rounds/reps as possible in 15:00 of
    5 x Handstand Push-ups - scaled stinkbugs
    7 x Pull-ups
    20 x True Push-ups
    25 x Ground-2-Overhead 25lb Bumpers
    30 x KB Sumo Deadlift High Pull 24kg
    2 + 5 stunk bugs + 7 pull ups

  • 4-19-2012 Workout

    25 DU
    20 TTB
    800M Run
    30 HSPU
    800M Run
    25 DU

  • Bass Hill Repeats Workout

    10 rounds for time:
    Run up hill to gate, walk down (rest period and safety on this steep hill)
    When you get to the bottom...time to go up again!

  • Bass Hill Repeats Workout

    10 rounds for time:
    Run up hill to gate, walk down (rest period and safety on this steep hill)
    When you get to the bottom...time to go up again!

  • 6-05-2012 Workout

    4 Rounds for time:

    7 Deadlift #315/210 or 85% of max(#53)
    25 DU(75 SU)

  • Runtastic Push-up Workout

    day 11

  • Grace Workout

    Pre-WOD
    1 rep max shoulder press (80#)

    WOD
    Grace
    30 Clean & Jerk (135/95)

    Time: 8:55 RX (very proud of this WOD today, thanks to all the support from everyone at 530!)

  • Sprints Workout

    I went to the local park and did sprint repeats, box drills, broad jumps, bounds, and lunges

  • Bass Hill Repeats Workout

    10 rounds for time:
    Run up hill to gate, walk down (rest period and safety on this steep hill)
    When you get to the bottom...time to go up again!

  • Bass Hill Repeats Workout

    10 rounds for time:
    Run up hill to gate, walk down (rest period and safety on this steep hill)
    When you get to the bottom...time to go up again!