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

  • Starting Strength Workout A Workout

    Back Squat 3 x 5 reps
    215-215-215

    Bench Press 3 x 5 reps
    195-195-195

    Deadlift 1 x 5 reps
    245

    Assisted Pull-ups
    8-8

  • yoga Workout

    yoga burn

  • Jacks Standard with a twist Workout

    3rounds
    25x squats
    20x push-ups
    26x lunge
    10x pull-ups
    50x flutter kicks
    30x jumping jacks
    10x superman
    run 1 lap
    repeat

  • Speal's Squat Clean/Burpee AMRAP Workout

    Skill
    Max Effort Muscle ups - 10 PR
    EMOM for 4 minutes: 3 Muscle Ups
    20 minutes Jump rope Practice

    Strength
    5x3 Push Jerks 70kg (3mins rest)

    WOD
    8min AMRAP of:
    4 Squat Cleans (70kg)
    8 Burpees
    The workout originally included double unders, but my jump rope abilities sucked today although they have been great lately. Still awesome workout and the cleans got heavy!

  • Cindy + Ab Ripper X Workout

    AMRAP in 20 minutes of:

    -5 Pull Ups
    -10 Push Ups
    -15 Air Squats

    Finished with P90X Ab Ripper X

  • Overcome Workout

    3 RFT
    10 Dead Lift (RX1-275/185# RX2-225/155#))
    50 II Unders (1:1)
    10 HSPU
    50 II Unders

    Post
    3min Total Plank
    1min Total L-Sit

  • Heavy OHS Fran Workout

    Warmup:
    3 rounds
    * 10 shoulder press (95,115,135) - things got shaky @ 135, they were more like push presses than shoulder presses.
    * 10 OHS (95,115,135) really working on depth in the bottom position
    * 5 back squat (205,275,315) really working on depth in the bottom position

    WOD
    3 rounds, 21-15-9 reps for time of:
    * 135 lb overhead squat
    * pull ups

    All OHS unbroken. Pull ups were not even close to being unbroken.

    8:01

  • Outlaw 121106 Workout

    BB Gymnastics

    1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
    105
    2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
    150

    Strength

    1) Back Squat (please read the directions carefully):

    Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
    *Rest 3:00 exactly.
    Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
    *Rest 2:00 exactly.
    Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

    Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

    170

    2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
    125#

    Conditioning

    7 minute AMRAP of:

    50 Double-Unders 2x single unders
    15 HSPU 40# db press
    2 rds + 7 hspu

  • Mayhem Nov 2, 12 Workout

    Tabata Backsquat to 100 85# stopped at 64, hurt knee

    50-40-30-20-10
    Double Unders - 2x single unders
    Sit ups

    Every 30 seconds for 10 minutes
    155# power clean

    30# weighted pu

  • Outlaw 121109 Workout

    Strength

    1) Every 15 seconds for 5 minutes (21 total reps):

    1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

    165# no band

    2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    165-170-175-180-185

    Conditioning

    4 rounds of:

    2 min. ME kb swing 35#
    -rest 1 minute
    1 min. Alt arm/leg plank lift
    -rest 1 minute

    Midline

    1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

    back xtension

    1b) 3X20 UB GHD Situps – rest 60 sec.

    half ball situps