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

  • Legs are for Tuesday 05 Workout

    A. Snatch Grip Pulls 5 x 4
    80% 85% 90% 95% 95%

    B. 4 x 8 BS 1 1/4
    55% 60% 65% 65%

    C. Sinlge Leg Romanien DL 8 each side 20%
    DB Bulgarian Split Squat 8 each side
    Gluten Ham raise 6
    Repeat 3 times

    Metcon 21 - 15 - 9
    KB Swings
    Goblet Squats
    ALT Lunge Jumps

  • OHS/Double Unders Workout

    3 rounds for time:

    135 lbs OHS, 10 reps -> sub'd 95 lbs
    50 double unders

    4:38

    First and Second sets of OHS unbroken. First set and almost second set of double unders unbroken.

  • Handy Monday 07 Workout

    A. Hang Power Snatch 4 x 3
    60% 60% 65% 65%

    B. Push Press 6
    90% 95% 95%
    Supine Bent Grip Over 6
    Repeat 3 times
    C. Pull ups 6
    Incline DB Bench Press 6
    Repeat 3 times
    D. Seated Military DB Press – 6
    Lateral Raise 10
    Lying Side Raise 6 each
    Repeat 3 times

    Metcon 21-15-9
    Hand Stand Push up
    Ring Dips
    Push ups

  • Fran Workout

    For time do:
    21-15-9 of
    Thrusters 95#/65#
    Pullups

  • 4X400m Run Workout

    Skill
    4X5 Strict C2B Ring Pullups (45s rest)

    Strength
    3x5 Overhead Squats 60kg (3mins rest)

    Endurance
    4x400m Run (work:rest 1:1) - 1:16 - 1:30 - 1:33 - 1:31
    These were supposed to be max effort sprints but I just forgot what the workout was, but still I went pretty hard. The big drop off in my times is because I didn't warm up my legs properly for the sprints and they got really fucked after the first repeat. Still great day!

  • B5. Push press Workout

    3 x 8 @ 64-68%
    Rest 90sec between sets

  • MFT 20# Workout

    Foam roll IT band.
    800m run warm up.
    135# backsquat x 5
    225# backsquat x 5

    11/9

    Strength: 4x2 backsquat 90% or more rest 2:00
    1. 315#
    2. 315#
    3. 320#
    4. 325#

    Deadlift 1x2 AHAP
    1. 425#

    OLY: 8x2 Cleans 80-85% rest 90 seconds
    1. 195#
    2. 195#
    3. 195#
    4. 200#
    5. 200# missed 2nd
    6. 200#
    7. 205#
    8. 210#

    Conditioning: 15:00 amrap
    15x kettlebell swings 53#
    10x OTB Burpees
    5x deadlift 275#

    7 rounds + 6 KB swings

    Changed up the conditioning cause we only have 1 rower and 1 set of rings. Didn't get to add in anything else cause of time.

  • 26/05/2017 Workout

    50 Amrap, rep for round x 3 triplet of wall climbs, 95lb thrusters and pull ups. 5 Burpees between every exercise change and every broken or paused set. So 3/5/3/5/3/5 then 6/5/6/5/6/5 and so on, with additional 5s for any pause or broken set.
    Completed round 6 (18s) and broke for the wall climbs for the 12s, 15s and 2x for the 18s.

  • biking 1 hour Workout

    center- home

  • Hero McGhee Workout

    AMRAP 30′
    5 Deadlifts 50kg
    13 Push Ups
    9 Box Jumps 40cm

    14+ 2 deadlifts