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

  • Foobar Workout

    30x Pull-ups
    30x Push-ups
    30x Sit-ups
    30x Box-Jumpts
    30x Snatch

  • OPT Workout

    A. Press x 1/Push Press x 2, x 5
    B. 8' EMOM Power Clean TnG x 5 + 3 burpees (55-65%)
    C. 20 CTB AFAP
    +
    12' AMRAP
    10 KBS, 70lb
    10m Bear crawl
    10 Burpee Broad Jumps

    A. 95-115-135-155-175
    B. 185
    C. 0:28

  • OPT Workout

    A. Back Squat @ 30x1; 6 reps x 3, rest 3 min
    B. DB step ups, 24", 10 each leg x 3
    +
    3 RFT
    40 Dubs
    15 KBS, 70lb
    20 Step ups, 24"
    15 Wall Balls
    Rest 2 min

    A. 225, 245, 275
    B. 35, 55, 70
    + 2:14, 2:16, 2:13 (10:43)

  • OPT Workout

    A. Power Clean cluster 2,2,2; rest 10 sec btw x 3 rest 3'
    B. EMOM 10' Power Snatch, add 10-20lb
    +
    8' AMRAP
    2 OHS, 95lb
    1 MU
    4 OHS
    2 MU
    6 OHS
    3 MU....

    A. 225, 245, 265
    B. 235
    + 6 rounds (63 reps)

  • 1/7/14 Box Jumps, KBS, Squats Workout

    Max rounds in 3 mins. of;

    3 Box Jumps 30/24

    6 KBS 2/1.5p

    9 Squats

    Rest 1 min between rounds. 5 Rounds

    Rounds 14+1 = 253

    Heavy heavy!

  • 1/7/14 Advanced Class Clean & Jerks, Row Workout

    On :20, then off 1:40

    Clean & Jerk
    3 rounds 90% of 1rep max - 95lbs (3x3x3)
    3 rounds 80% of 1rep max - 85lbs (4x4x4)
    3 rounds 70% of 1 rep max - 75lbs (5x5x5)
    3 rounds of 60% of 1 rep max - 65lbs (5x5x5)
    3 rounds of 50% of 1 rep max - 55lbs (6x6x6)

    Cash out Row 50 calories

  • DU-T2B-Clean and Jerk Workout

    Skill
    5x5 Clean pull 115 lbs

    AMRAP in 12 minutes
    30 Double Unders
    10 Toes to Bar
    10 C&J 95 lbs

  • Back Squat & PU/KBS/DU Workout

    Back Squat
    3/3/3
    295/315/335

    3rds
    15 strict pull ups
    30 KB Swings 1.5pd
    60 Double unders

    15:35

  • 1-7-14 Metcon (Row, Burpees, KBs) Workout

    Metcon:

    5 Rnds: 300m Row, 5 Burpees, 20 KBs (53lbs), 5 Burpees

    Time - 17:45

  • Rowing WOD - 15 rounds of: 6 medium pulls, 12 hard pulls, 6 easy pulls Workout

    I did a surprisingly hard WOD last night of Rowing.. something I'm not that good at to be honest and gets me gassed and tired pretty quickly relatively speaking.
    I saw this posted, or some version of it and wanted to try it. It was a different way to do a rowing WOD.
    In this WOD you basically do rounds of the following... I was initially thinking that I'd do all 15 rounds back to back, but after only 3 rounds, decided to break it up into 5 sets of 3 rounds with a little break inbetween each set or group of 3 rounds.
    In the end I totaled:
    approximately 13:00 of rowing in total
    about 3,200 meters total rowing (I did pull a couple light pulls before each set started)
    Avg 500m splits were 2:03.7
    Avg Watts 185.00
    Damper was on a tiny bit below 5
    Great WOD - I basically went downstairs and stretched out for about 5-10 minutes and then took a couple minute steam and a super fast shower
    I weighed myself at only about 132.5 lbs BEFORE steam & shower, and I was not soaked in sweat at all after the WOD.