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

  • Fran Fran Workout

    for Time: 21-15-9-9-15-21
    - Thruster (95)
    - Pull Up

    Hit up big fat Fran today up and back down. First part went ok, then the wheels shot off.

  • Want Better Pull Ups? Here's How Workout

    Holy crap this was a doozy! Our coach, Alan, got this workout from a buddy of his who is a retired Seal.

    The point of this auxiliary exercise, other than making me feel like less of a man, is to increase our pull ups reps. After one morning of it, I can definitely see where it will help.

    Resistance Training:
    Banded Bench Press
    Black Band, Double Knotted
    10 rounds, 2 reps per round
    35 LBs

    Extras:
    21-18-15-12-9-6-3*
    Pull Ups

    Between each set, do the following^:
    20 Push Ups
    20 Sit Ups
    20 Squats

    *If you do not get all the pull ups unbroken, you must do 5 burpees for each break you take
    ^The actual workout is 50 reps of each (push ups, sit ups, squats) between sets, but we're working up to that.

    Also, the pull ups need to be hard to do. So, if you can easily crank out 21 pull ups, you need to slap on a weight vest (Alan did it with a 20 LBs vest) or, if you use a band for pull ups, select a band that still makes it a challenge to get the 21 (or whatever number) in a row.

    Penalties
    I did 30 burpees as I took 2 breaks during the 21 set and then 1 break in each set for 18, 15, 12, 9.

  • 6-22-2011 Workout

    21 Deadlift #225
    21 Toes To Bar
    9 HSPU
    100M Run

    15 Deadlift
    15 Toes To Bar
    7 HSPU
    100M Run

    9 Deadlift
    9 Toes To Bar
    5 HSPU
    100M Run

  • Fran Workout

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Fran Workout

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Fight Gone Bad Workout

    3 rounds for total # of reps of:
    wallballs @ 20#
    SDLHP @ 75#
    box jump @ 20"
    push press @ 75#
    Row (calories)
    1 minute break

    one minute at each station
    count total number of reps

    Total # of reps went down from last time because we have actual rowers to count calories this time

  • The "other" WOD Workout

    Since I couldn't do the actual WOD for the day:

    I did some skill work practicing muscle ups and ring dips.
    Then did max rep ring push-ups x 5
    Then did max regular dips x 3
    then did 250m, 500m, and 1000m rows for time.

    Then went home.

  • 9.12.11 wod cleans burpees and run Workout

    5 rounds with 2 min rest after each round

    5 power cleans 115#
    10 burpees
    100m run

    1st time doing 115# cleans in a WOD! 115 was my 3 rep clean max and 2 rep squat clean max before. Also, today I accidently loaded 125# on the bar and power cleaned it without noticing yea!

  • Fran Workout

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Run Workout Workout

    0.25 mi warm up
    1 mi - 100% effort
    2 mi - Recovery pace

    Ran 1 mile in 6:44 (slight gradual incline)
    Ran remaining 2 miles in 8:41 & 8:42

    Total Time of 24:09 for average pace of 8:02 for 3 miles.