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

  • Potpourri Workout

    • Work up to a heavy weight in TGU's - both arms

    • 3 rounds of max reps on bench press, at 65% of your 1RM. (#60, did 10,12,10)

    • For reps:
      2 minute row - for calories (35)
      2 minute DU's - did 181 singles (90)
      2 minute situps - 50
      2 minute shoot thrus - 5

    • 3x200m run

  • Extras Workout

    10 HSPU (3 strict)

    9-7-5
    GHD
    TTB

    Not real sure of the time...

  • Front Squat 4 Sets of 5 Reps Workout

    135lbs
    155lbs
    175lbs
    195lbs

  • “Heather” Workout

    “Heather”

    As many rounds as possible in 28 minutes of:
    8 Burpees (jump and touch an object 12” out of your reach attached by a rope or cord)
    17 Military standard sit-ups
    84’ Bear crawl

    7 rounds exactly.

    Wod was followed by 10 minutes to find max clean (power or squat)
    175lbs (PR)

  • Back to the Posterior Chain Workout

    Back to working our posterior chain after an upper body start to the week.

    Warm Up:
    Start Squatting
    Kang Squat (Good morning to squat to good morning to standing)

    Mobility:
    PNF Hamstring
    Sit in squat

    Max Effort:
    High Bar Back Squat
    5 @ 75% of 1RM [225 lbs]
    3 @ 80% of 1RM [225 lbs]
    3 @ 85% of 1RM [240 lbs]
    1 @ 90% of 1RM [250 lbs]

    MetCon:
    3-6-9 Dead Lifts @ 275 lbs (Rx was 315)
    50-50-50 Backwards Jump Ropes

  • Row 1000m for time Workout

    Level 5 on C2 Rower

  • TCB Workout

    WARM-UP:
    500m Row: As Fast As Possible (TIMED)

    STRENGTH:
    Back Squats: 3-3-3-3-3

    WOD: TCB
    21 HSPU
    10 Box Jumps (30″/24″)(Open At The Top)
    21 Ring Dips
    10 Box Jumps (Open At The Top)
    21 Push-Ups (Hand Release)
    20 Box Jumps (Open At The Top)

  • 200m Workout

    Run:

    200 x8
    2 seconds rest between rounds

    Avg; :34 seconds per (estimated) 200m

  • Push Press, Step-ups, Jumping pullups Workout

    A) 5 rounds:

    6 push press, 115#
    10 Box step ups, 115#

    B) 100 jumping pullups

  • Potpourri Workout

    • Work up to a heavy weight in TGU's - both arms
      30# left and right

    • 3 rounds of max reps on bench press, at 65% of your 1RM.
      80#

    • For reps:
      2 minute row - for calories (40)
      2 minute DU's - did 3 singles and one double, only counted doubles (23)
      2 minute situps - 57
      2 minute shoot thrus -16

    • 3x100m run (spaced out, forgot to do this - DOH!)