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

  • oly lifting + rowing intervals Workout

    Strength
    3-3-3-1 Back Squats (110kg - 120kg - 130kg - 140kg)
    5x5 weighted ring dips 10kg (60s rest)

    Midline
    10-10-9 Back Extensions (20kg)

    skill
    snatch pulls - up to 60kg
    2-2-2 clean and 1 front press 2 back presses (50kg-60kg-70kg) + C&J 80kg

    endurance
    3x500m row (1:45 rest) (1:48 - 1:50 - 1:48)
    -then-
    3x250m row (1:00 rest) (0:54 - 0:55 - 0:54)

  • W GW Jerk, Front Squat, Shoulder to Overhead, T2B, Box Jump Workout

    Strengh:
    5x5 Jerk (hice 40, 50, 60, 70, 70kg)
    3x3 Front Squat (70, 70, 70kg)
    Box Jump high 5x3 (acabe saltando el cajon en el lado grande + 5 discos de 15kg, sin carrerilla, justo a la altura del esternon)
    WOD, in teams of 2:
    50-40-30-20-10
    Shoulder to Overhead 40kg
    T2B (or sit-up x2)
    Box Jump
    Nota: en la segunda tanda para saltar el cajon me jodi el gemelo... 2-3 semanas de reposo :-(

  • 07.10.2013 Workout

    "Omar"
    10 Thrusters (95/65)
    15 Barbell-facing Burpees
    20 Thrusters
    25 Barbell-facing Burpees
    30 Thrusters
    35 Barbell-facing Burpees

    RX. 68#. Barbell-facing burpees sucked - killed my legs more than I thought they would. Did 3-4 thrusters at a time. Was stopped mid-workout by a chatty stranger.

    Feeling good recovery-wise with post-workout whey protein. Barely felt sore at all after yesterday's deadlifts. Normally my ham's would be super tight.

  • Strength Strength

    Total 105min
    A. WU 500m row, 2 rounds: 20 abs & backs, mobility
    B. Strength: HBBS max
    50% 3 60% 3 70% 3 80% 10 50% 2 60% 2 70%2 80% 2 85% 2 90% 2 95% 1

    Tempausveto korkea leukaan 5cm korokkeelta
    40% 5 50% 5 55% 5 55% 5
    Tempausveto rintalastaan 5cm korokkeelta
    70% 5 80% 4 90% 3 100% 3 110% 2
    Tempausveto olkaveto ei koroketta
    120% 5 130% 4 140% 3 150% 3

    Muutama nopea tempaus, alkaa tankojumpalla 50%-85% ykkösiä mihin kulkee rennosti jos jaksaa

    Vatsa + selkä liikepari 15+15 x 4
    2x15 weighted situps with ls 15kg
    puolapuut 1x15, Kylkitaivutus 20kg KB 1x20
    Back extensions 2x15x52.5kg, reverse hyper 2x15x5kg

    C. 1000m row

  • 0600 CF Undisclosed Day 24 - Bosu Squats, Run, and DB Row Workout

    3 Rounds for Time of:
    20 Bosu Ball Squats (round part on bottom)
    200m Sprint (read: light jog)
    20 DB Renegade Rows, Each Arm (38.5 lbs each, no pushup, just the rows)

    Afterwards:
    Tabata Planks (20s on/10s off for 8 rounds)

    Had Susan help me with some handstand stuff. Worked on falling towards my back and rotating on my hand to land on my feet. It went pretty well. I'm gonna try doing handstands mostly without a wall now.

  • 0600 CF Undisclosed Day 26 - Tire Flips and Burpees Workout

    Burgener warm-up

    WOD:
    30s On/30s Off Tire Flips for 100m.
    Used the biggest tire they had teamed up with Rick alternating every 30 s. It was a little more than 100m, but we split it so I ended up doing probably like 70m. My backs pretty tight afterwards. I'm thinking I started rounding my back towards the end.

    Cash-out:
    5 Minutes max Burpees
    Did 62 reps

    L. Hamstring hasn't bothered me the past 2 days. I might stop wrapping it.

  • Benchbox Workout

    Emotm 20min
    a. 7 benchpress 60kg
    b. 10 boxjumps 75 cm

  • GarageFit NC - 20140918 Workout

    EMOM 30 minutes

    Every minute perform the following for as long as possible:
    2 wall walk
    2 sit-up get-up
    2 squat-box jump

    If/when you fail to complete a round, count the last minute in which you completed every rep. For instance, if you failed to complete the 15th minute (16th round) then your score would be 14 - the last minute in which you completed your 9 knee-to-nose reps.
    minute 0 = round 1 = 0-60secs
    minute 1 = round 2 = 61-120secs
    minute 2 = round 3 = 121-180secs
    minute 3 = round 4 = 181-240secs
    .....
    so on
    .....

  • #LLTD14: Build it up, max it out Workout

    Lowlands Throwdown 2014 Qualifier Workout 3

    Complete as many reps as possible in 7 minutes of:

    15 Snatch (M: 40kg, F: 25kg)
    15 Pull Ups
    30 Double Unders

    15 Snatch (M: 50kg, F: 35kg)
    15 Pull Ups
    30 Double Unders

    15 Snatch (M: 60kg, F: 45kg)
    15 Pull Ups
    30 Double Unders

    Max rep Snatch (M: 70kg, F: 55kg)

  • Outlaw Workout

    BBG
    1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
    215#-225#-235#-255PR#

    2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
    235#-235#-235#-235#-235#

    3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
    **215#-215#-215#

    3b) 3X5 Push Press – heaviest possible, rest 60 sec.
    135#-155#-175#

    Conditioning
    For time:
    5 rounds of “Cindy”
    5 Pull-ups
    10 HR Push-ups
    15 Air Squats
    -then-
    15 Hang Power Snatches 155/105#
    -then-
    5 rounds of “Cindy”
    5 Pull-ups
    10 HR Push-ups
    15 Air Squats

    Time: Scaled to 135#. Time was 15:26