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

  • OH Squat/Fight Gone Bad Workout

    OH Squat
    3-3-1-1-1
    135,155,205,225,235(PR)

    Fight Gone Bad
    1min of work, each rep. 1min rest after each round.

    3rds
    Wall ball (20#)
    SDHP (75#)
    Box Jump (24")
    Push Press (75#)
    Row (calorie)

  • Front Squat 3-3-3-3-3 & A Lemon Shoot Workout

    Warm-up Drills
    Run 800m
    *Air Squat/Back Squat/Front Squat stance and technique review
    *10-12 Technique Practice Reps of Air Squats (Facing wall/bench)
    Then...
    12-9-6 reps each for Quality of
    KB Swings (American)
    Goblet Squats
    Hollow Rocks
    *Choose a minimum of two mobility drills to work through (5-8 minutes) from the Front Rack Position reference guide.

    ''Front Squat 3-3-3-3-3''
    65x3
    85x3
    115x3
    135x3
    Ran out of time for the 5th set. Matched my previous 2RM for front squat set in July 2012.

    ''A Lemon Shoot''
    Complete as many rounds as possible in ??:?? of
    Run 200m
    7 x Dead-lift 155#
    7 x Dumbbell push press 35#

    Achieved 5 rounds + run.

  • 8-27-2012 Workout

    10!

    Pullups
    Push ups
    Sit ups
    Flutter Kicks

  • Powerlifting Workout

    Bench Press (BP)

    9x3 - 165,185, 205, 205, 205, 205, 205, 205(x2), 195

    Tabata

    Tri-Ext 79
    Ring Dips 14

  • 08.28.12 WOD Workout

    Deadlift 5×5

    Then,

    5 Rounds

    5 Deadlifts 275/190

    10 Burpees

    Worked up to 365, worked on form with Coach Aaron. Big improvements.

  • Wod Killer Workout

    Supposed to be a partner WOD but did it on my own.

    2 rounds
    200m run with disassembled barbell( with weights as well)
    Each partner completes:
    30 deadlifts
    20 hang cleans
    10 push press

    After the two completed rounds each partner does 30 pull ups

  • How Many Girls Can You Do in 30 Minutes? Workout

    Partner WOD with Haven

    Annie
    Grace
    Diane
    Fran

  • OHS Workout

    Build up to a heavy single.

    135-155-185-225-245(f)-245(f)-245

    • last set of 245 was easy

  • Partner Badger Workout

    In teams of two, 4 RFT: Partnered with Steve
    -30 Squat Clean (95/65)
    -30 Box Jump (24"/20")
    -400 Meter Run

  • 30 rounds for distance of: Row 30 seconds then Rest 30 seconds Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 4,362 meters
    Rowing is usually a goat of mine. I am small both in bodyweight and height. This is a grunt WOD in that you just keep at it. I wanted to try to have a good intensity for each of the 30 rounds. This is very mental, since you'll get tired and have a lot of rounds.
    I played around with the damper from about 5.5 - 4.. mostly descending throughout the rounds.
    My forearms and grip were going in the later rounds. My hamstrings were toasted...
    I was popping up and a little off the seat a bit. Not sure how to combat that, or what I'm doing wrong.. must be a body positioning thing as I'm opening up and driving backward... possibly my body angle is a little off?
    Lots of stretching and took an ice bath later on.
    lower back sore today...
    Very happy with these numbers... I was going for 4000 so the extra 362 was a great thing.