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

  • FUNCTIONAL FITNESS FACTORY Workout

    Warm up
    3 min jump rope
    10 Shoulder dislocate
    10 OHS
    10 Pushup
    2 rounds

    OHS 15minute EMOM
    5 minutes 3 @ 70%
    5 minutes 2 @ 75%
    5 minutes 1 @ 85%

    WOD
    4RFT
    10 DB Snatch
    10 Burpee

    Posted on 9 December 2013

  • AMRAP Workout

    10 wall ball
    250m row
    10 wide grip 10 close grip push-ups

    20 minutes

  • SWOD: Front Squats Workout

    3 x 10
    135
    155
    165

    165 was a good weight. I worked out pointing my knees out when I am low and to keep the weight on my heels. This should help save my knees.

  • Grudge Workout

    Clean 3-3-3-1-1-1

    Then,

    “Gauge”

    500m Row

    40 Squats

    30 Sit ups

    20 Push ups

    10 Pull ups

  • 21-15-9 sit-up, wall ball, burpee Workout

    21-15-9 sit-up, wall ball (20 lb.), burpees.

  • Death by Thrusters Workout

    Completed 12 rounds @ 95

    8 reps into round 13.

  • 11.4 Workout

    A. 5x5 safety bar squat @21x1; 65%; rest 2 minutes
    -175 across. felt good. maybe a slight favoring of left side on some of the last reps. need to stay focused.
    B. close grip bench press @20X1; 5, 4, 3, 2, 1; rest 3mins
    -185,205,215,225. stopped at 2 reps because elbow started to flair.

    C.
    10min amrap
    60 bar facing burpees
    30 OHS 120/90#
    10 MU
    -finished 9 mu.
    -burpees finished at 4:32. consistent but slow pace
    -OHS finished at 7:46 (3:13). 10-5-5-5-5. should have pushed for 3x10.
    -MU 4-1-1-1-1-1. right shoulder is sore after. likely due to poor positioning on transition once i was fatigued.

    D. 2 sets:
    DB farmers walk - 70# DB 3 lengths of gym
    -grip was smoked.
    rest
    10 weighted barbell step ups
    -120#. 10 reps on right leg and 5 on left. felt good.

  • 05/15/2012 Workout

    WOD:
    5 Rounds for time (155/110):
    12 Deadlift
    9 Hang Clean
    6 Shoulder to Overhead

  • OPT Workout

    A. Clean and Jerk, build to tough single in 10 min
    +
    7 min ladder
    Clean and Jerk, 135#
    T2B
    3,6,9,12,15...

    A. 300
    +
    63 reps (12 + 21)

  • EWOD Workout

    8 x 200m, rest 1 min

    00:37 +- 1.5