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

  • Dead Pull Workout

    Baseline: 4 Rounds: Run 200m, 10 x supine ring pull ups, 10x push up, 10x air squat.

    Strength: Work up to 3RM Dead Lift
    3RM: 315

    Stamima: 5 rounds, not timed:
    3x Dead Lift @ 245#
    5x pull ups
    1 RM, 50m Sled Pull 160#

  • Box Squat 2-2-2-2-2-2 Workout

    Build to a heavy 2 rep.

    75-95-105-125-145-155

  • 4-10-12 Workout

    10 minute AMRAP

    100 M sprint
    10 TTP (Toes to Post)
    5 Burpees

  • 4-09-2012 Workout

    3 rounds

    10 Thrusters (Go your heavy) (#155x5reps) (#135x25)
    Max Reps. of Weighted Push Ups #45 6,5,5

    I think my time was around 15 minutes????

  • 6-20-2012 Workout

    21-15-9
    OHS #65
    Push ups
    DU

  • Elizabeth Workout

    Pre-WOD: Work up to heavy 3 rep squat clean- 185

    WOD
    For time:
    21-15-9
    Power cleans- (135/95)
    Ring dips

  • Jackie Workout

    15mins to find 1rm Thruster <--65x3, 75x1, 85x1, 95 fail

    Then,

    “Jackie”

    1000m Row

    50 Thrusters 45#

    30 Pull ups

    I pulled a Melyssa. Burt set the clocks to countdown from 1000, I was expecting to count up, so I stopped the row, reset, and Burt told me I lost 35 sec. So, final time was 15:05 less 35 sec for final of 14:30

  • Saturday, FGB style Workout

    Box jumps 11|11|11
    Goblet Squats (orange) 18|18|18
    Row 4|8|8
    Slam Ball 18|18|18
    HRPU 19|19|21

    220

  • Press 1 RM Strength

    Press 1 RM

  • Arms Workout

    Standing Hammer Curls + Lying Tricep Dumbbell Press:
    - 14kg x 10 + 12kg x 10
    - 16kg x 10 + 12kg x 10

    Seated Dumbbell Curl + Plate Tricep Press:
    - 16kg x 10 + 20kg x 10
    - 18kg x 10 + 20kg x 10

    Dips + Plate Hammer Curl:
    - 21 + 20kg x 10
    - 15 + 20kg x 10
    - 9 + 20kg x 10

    Cable Tricep Pull Down:
    - 7.5kg x 10 (each arm)

    Cable Curl (single arm)
    - 10kg x 10 (each arm)