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

  • Elizabeth Workout

    21 - 15- 9

    Squat Clean (135#)
    Ring Dips

    I was freaking slow as hell but did it Rx damn it! Really spent time (too much) focusing on technique and form on the Squat Clean. Ring Dips come pretty easy for me and was able to crank those out pretty darn quick.

    135 is the heaviest clean I have attempted and completed. This time should be cut down to about 12 - 13 minutes next attempt.

  • 50 Double-unders + 30 db box step ups...3 rds for time Workout

    WOD:

    Three rounds of:

    50 Double-unders

    30 Dumbbell Box Step-ups (20" with 25's/16" with 15's)

    ***Competitors: Step it up to a 4" higher box with 10lb increase in weights.

  • 21-18-15-12-9-6-3 reps for time of: Workout

    95-lb. power cleans 45kg/30kg
    Sit-ups
    Back extensions

  • Fight Gone Bad Workout

    WOD: "Fight Gone Bad"

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    My Score:
    Wall Ball--SDHP--Box Jumps--Push Press--Row
    28--26--33--22--14
    23--23--25--16--13
    20--14--22--14--17

    I should have paced myself more, tried to get more consistent numbers on each round, especially on SDHP and Box Jumps

  • Benchmark Girl ‘Helen’ Workout

    AFAP
    3 rounds of
    400m Run
    21 KB swings (16kg)
    12 Pull Ups (green)

    Vergelijk met 25.06.2012

  • Tabata something else Workout

    20 sec. work, 10 sec. rest x 8 rounds
    Pull-ups, push-ups, sit-ups, squats

    Record lowest reps for each

    6, 7, 8, 16 = 37

  • 3 rounds, 3 minutes each, AMRAP Workout

    3 rounds, 3 minutes each, 3 minutes rest between rounds:
    During each round, do AMRAP of:
    1 power clean (135# M, 75# W)
    3 push press
    5 pull ups
    7 air squats

    1st Rd - 7
    2nd Rd - 7
    3rd Rd - 6

    Sore as a mother from flag football on Saturday.

  • 3 rounds, 3 minutes each, AMRAP Workout

    3 rounds, 3 minutes each, 3 minutes rest between rounds:
    During each round, do AMRAP of:
    1 power clean (135# M, 75# W)
    3 push press
    5 pull ups
    7 air squats

    1st Rd - 7
    2nd Rd - 7.2
    3rd Rd - 7

  • 7/10/12 Workout

    5x5 Deadlift
    1x10 @ 50%
    1x7 @ 70%
    begin @ 80%

    Five Rounds:
    5 power clean (95#)
    10 lateral burpees
    20 double unders

  • 3 rounds, 3 minutes each, AMRAP Workout

    3 rounds, 3 minutes each, 3 minutes rest between rounds:
    During each round, do AMRAP of:
    1. 1 power clean (135# M, 75# W)
    2. 3 push press
    3. 5 pull ups
    4. 7 air squats

    1st Rd - 6
    2nd Rd - 5+1,2
    3rd Rd - 5+1

    Just happy I was able to do recommended!