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

  • Toes to Bar/KB/DUs/Burpees Workout

    Wod

    0:00 – 1:00 Max Effort Burpees

    1:00 – 2:00 Rest

    2:00 – 8:00

    As many rounds as possible of

    5 Toes to Bar

    10 Kettlebell Swings 70/55

    15 Double Unders

    8:00 – 9:00 Rest

    9:00 – 10:00 Max Effort Burpees

    Score is total number of/

  • 3 Rounds Front Squat/Max Rep Strict Pull ups Workout

    strength Front Squat 2rm
    Wod
    3 Rounds
    2 minutes each round
    2 Front Squats @ 90% of 2rm Max
    Strict Pull Ups in the time remaining in 2 minutes Rest

  • "JT" Workout

    For Time:

    21-15-9 Reps of:

    -HSPU (sitting shoulder press - 65lb)
    -Ring Dip
    -Push up

    Rx's today.

  • tabata pushups deadlifts Workout

    Dead lifts 185#
    Pushups

  • 05.02.2013 Workout

    "Lumberjack 20"
    20 Deadlift (275/180)
    400 m Run
    20 KB Swings (53/35)
    400 m Run
    20 OHS (115/75)
    400 m Run
    20 Burpees
    400 m Run
    20 Pull ups (Chest to Bar)
    400 m Run
    20 Box Jumps
    400 m Run
    20 DB Squat Cleans (45/30)
    400 m Run

    135# DL; 65# OHS, 65# Squat Cleans; red band; ran between 7:24 - 8:00 min mile on treadmill

  • CFP: Back squats Workout

    Back squats at CFP

  • 10,000lb Challenge Workout

    The goal is to lift a total of 10,000/8,000lbs today

    You choose the weight.
    Rotate 3 stations, preforming 2 reps at each station until you have reached the 10,000/8,000lbs.

    Floor Press
    Clean
    Back Squat

    Post weight/reps/time

  • 05-01-2013 Workout

    7 Min AMRAP

    5 Cleans
    5 TTB
    5 Burpees

  • Shoulder Press 5 x 1, Push Press 5 x 3, Push Jerk 5 x 5 Workout

    I wanted to do a bunch of other medium length chippers, but my hand was still torn up a bit and didn't want to retear when it's almost ready. I taped it up and did this WOD. It's a good one that I haven't done in a while.
    I wanted a bit of weight and not reinjure my hands so this was a good fit for me.
    Started with just pressing, PP & PJ with the bar, 75, & 95 lbs for a bunch of reps.
    Then started the WOD:
    Press: 115,120,125,130,135,140
    PP: 130,130,135,140,145,150 (actually the worst set i had was my first warm up with the PP of 125, after that, the weight was feeling good. I had a good rhythm with a good dip and keeping straight up and down and the sequence of the dip, hip thrust up and press out was very good.... good focus overall.)

    PJ: 125, 130, 135, 140 (ran out of time.. the lights were turned off and I did my last set in the dark)

    I think I could have gone a little bit heavier, but wanted to drill GOOD FORM, and KEEPING STRAIGHT UP AND DOWN.... NO bending forward or backward. I used wrists wraps for most sets. They helped quite a bit as my wrists were feeling it a bit. I was also trying to keep my wrists and forearms vertical more as well and keep the bar on my body longer

  • Box jumps, KBS, Push ups Workout

    Max rounds in 3 minutes of;

    3 Box jumps 30/24
    6 KBS 2/1.5p MOD yellow
    9 Push ups

    1min rest. Repeat for a total of 5 cycles.

    14+ 3

    Yellow was easy so need to graduate to silver next time. Work on technique of bending elbows while swinging up/down. Just need to lock out at top. Toughest part was push ups.