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

  • Sunday Funday Workout

    A1. CGBP build to heavy single
    A2. Strict CTB x 4
    B1. 75% of A1 x 5 CGBP
    B2. Strict pullup x 6 rest 1 min; 5 sets
    C. 8 sets:
    HSPU x 4-5
    T2B x 10
    1 Legless RC (only for first 4 sets)
    Rest 1 min
    D. 2 RFT
    5 MU
    10 Burpees (no jump)
    15 Pullups
    20 T2B
    25 Rings Dips
    30 HRPU
    35 Hollow Rocks
    40 Cal row

    A1. 275
    A2. Complete
    B1. @ 205lb
    B2. Complete
    C. Complete
    D. Power went off so no clock, around 17 mins though

  • Upshot Workout

    Warm Up:
    -12 TGU (6/6)
    -24 Good Mornings
    -36 Bridges (12/12/12)
    -24 Grasshoppers
    -12 Supermans

    Pre-Wod:
    5 rounds:
    -2 Dead Lifts - worked up to 185#
    -7 Box Jumps (30"/24")

    WOD: For Time
    -800 meter run
    --30 Thrusters (#115/75)
    -400 meter run
    --20 Thrusters
    -200 meter run
    --10 Thrusters

    Started with 75; changed to 65 on rep 33

  • Nate Workout

    Warm up - 2 rounds:
    - 200m run
    - 20 OH Walking Lunges
    - 15 HRPU
    - 10 Ring Rows

    Strength / Skill:
    - 3x7 Bench Press

    WOD - 20 AMRAP:
    - 2 MU (2 PU + 2 Ring Dips)- used band and box as mod
    - 4 HSPU- used box as mod
    - 8 KB Swings (70,53)(35#)

  • Meathead Workout

    Front Squat - 135x5, 185x5, 225 for 5, 245 for 5, 275 for 2x2

    Bench Press - 135x5, 185x5, 225x5, 245x5, 265x3, 275x1, 295x1,315 - guy touched the bar, doesn't count :(

    Deadlift - 185 - 2x5, 225x5, 275x5, 315x3?, 365x4 singles

    4x8 - Push Up & 100# Reverse Machine fly

    Curls - 30x8, 35x8, 40x6, 45x5, 50x5, 55x2

    Dips - 4x10

    Leg Raises - 3x10

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1 reps of:

    Deadlift (215 lbs)
    Bench (135 lbs until 6 reps, then 125 lbs)
    Clean (125 lbs)

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

    Deadlift: 1 1/2 body weight
    Bench press: body weight
    Clean: 3/4 body weight

    So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

    Not RX

    DL:165
    bench: 65
    clean: 95

  • 041814 Workout

    Strength- Max Effort Squat
    1) Back Squat- 1.1.1
    Warm up: 95, 115, 135
    Work: 145, 155, 160

    2a) Bulgarian Spilt Squat- 3×8 (e/s) @ yellow
    2b) Side Planks- 2x1min (e/s)

    Met-Con
    10 HR Push-Ups
    10 Hollow Rocks
    10 Air Squats
    -5 RFT-
    4:29 Rx

    EC
    Sled Drag- 2 laps around ice rink (90/60) @ 60

  • April 19 2014 Workout

    Partner Wod

    2 km run
    200 wall balls
    1 rm max partner deadlift.
    30 min cap

    *Did 15 minute 2k run... could do better!
    *285 lb deadlift

  • April 21 2014 Workout

    Strength

    Snatch complex Practice @ 55lb
    Snactch deadlift
    Hang power snatch
    Squat snatch

    WOD

    20 double unders
    10 kettle bell swings @1pood
    5 burpees
    4rounds

  • Track (Hurdle Drills, Sprinting Drills, Sprints) Workout

    Track & Field
    4 Laps of the Infield & Dynamic Stretching
    Hurdle Drills at 0.76m (3x each leg)
    2x70m Alternating-Leg-Skipping for Height (on Grass)
    2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
    About 8xFalling Starts
    Sprints - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
    Gymnastics (Glide Kips, Back-Hip Circles)
    1 Lap of the Infield & Static Stretching (Cooldown)