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

  • Crescendo Workout

    Pre-Wod
    Find 1RM Back Squat- 300, failed at 315

    6 Minute Ladder
    1 Thruster 135/95
    1 Bar Muscle Up (pull up/dip)
    2 Thrusters
    2 Bar Muscle Ups
    3,3 4,4 etc...

    Completed first 2 rounds using Bar muscle ups
    On the third round substituted pulls up and dips on the third rep
    4th round was pull ups and dips

    Post WOD
    15/10/5 Weighted Sit Up/Non-Weighted Sit Up- Used 53 lb KB

  • Row, Thrusters Workout

    Find 1rm Thruster - Passed on this opportunity due to my upcoming half marathon

    Then,

    Row 1000m - 4:10

    Rest 4 mins

    Tabata Thrusters 45lbs

    Count total reps - 37

  • Crescendo Workout

    Pre-Wod
    Find 1RM Back Squat (390)

    6 Minute Ladder
    1 Thruster (135/95)
    1 Bar Muscle Up (pull up/dip)
    2 Thrusters
    2 Bar Muscle Ups
    3,3 4,4 etc...
    *did belly button to bar pull ups. Still working on bar muscle ups.

    Post WOD
    15/10/5 Weighted Sit Up/Non-Weighted Sit Up (55#)

  • Row, Thrusters Workout

    Find 1rm Thruster - 240# .....!?!?! i think i might have been able to put up a little more...

    Then,

    Row 1000m - 3:21 again....!?!?!?!

    Rest 4 mins

    Tabata Thrusters 75

    Count total reps - 38 - well that sucked... though all in all, pretty pleased!

  • 10/29/2011 Workout

    5 rounds:

    7 push press (110#)
    14 push-ups
    21 double unders

  • Outlaw 20121029 Workout

    WOD 121029:

    BB Gymnastics

    15 minutes to establish a 1RM Snatch from blocks (just above the knee). --no max, rep'd out 83 and 93

    Conditioning (pain threshold training)

    Compare to 120211

    5 rounds for total time of:

    Row 250m
    10 Squat Clean to Thrusters 95/65#
    15 Burpees

    -Rest 3 minutes.

  • Nancy Workout

    5 Rounds
    400 m run
    15 OHS 95#

  • "Amanda" Workout

    9-7-5
    Muscle ups
    Snatches,135/95

    Scaled snatches at (115 lb)
    The first 5 muscle ups did on the rings, completed the rest as bar muscle ups. They are easier for some reason.

  • WOD@Trident-Athletics Workout

    Pre-WOD
    5 broad jumps + 5 inch warms x 3
    5 BB front squats + BB GM x 3
    WOD
    A. EMOM 10min
    2 cleans
    B. 3 RFT
    10 dead lift@115% BW
    20 box jump 24/20

  • 10-29-12 Workout

    Deadlift 3x5 @ 85% @ 1RM

    275 (Prob could have gone heavier)

    Then with a 15 minute clock:

    20 C2B Pull ups

    AMRAP

    ladder starting with one rep increasing rep each round

    Box Jumps
    Ring Dips

    13 BJ's & 6 RD's
    Rest 2 Minutes then

    1 Minute Max Burpees with jump to bar

    22

    Score is the last round you got to on the ladder with the number of burpees as a decimal.