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

  • Oh, Good! More Squats. Workout

    Warm Up:
    All Skate

    Mobility:
    PNF Hamstring
    Sit in Squat
    PVC Pass through

    Max Effort:
    High Bar Back Squat
    8 @ 70% of 1RM [200 lbs]
    5 @ 75% of 1RM [210 lbs]
    3 @ 80% of 1RM [220 lbs]
    3 @ 85% of 1RM [235 lbs]
    1 @ 90% of 1RM [250 lbs]

    MetCon:
    10 - 1 Power Snatches @ 95 lbs
    1 - 10 Box Jumps @ 24"

  • Strongman Stations Workout

    AMRAP Not for time, shoot for 3 rounds

    -Deadlift x3, 315, 405, 455
    -Vertical rope pull with weight x3, 72x 3
    -Heavy Yoke Carry- up and back, 365, 465, 555
    -Heavy man makers x3- plank position with kettlebells, row left, row right, pushup, kb clean, kb press, 62, 72x2
    -Weighted hex bar carry- up and back, 225, 315, 405

  • Grace Workout

    30 clean and jerks with full squat for time. I had some lower back pain today, so I did not go to Rx the workout today. We are having a B4B (Barbells 4 Boobs) event in October, so I'm going to be working on Rxing at 95#s and improving my time.

  • 2012 Fit Club Summer Games Workout

    WOD 1:
    3 minutes to establish 3RM OH Squat:
    Did 95, 105, and 115 twice

    WOD 2:
    50 thrusters (95), 100 DU, 500m run with 22lb tire
    9:20 2nd in heat

    WOD 3:
    Fight gone bad style WOD with 1 minute stations for total reps:
    30lb bag toss over pull up bar
    Slam bag (30lb)
    Shoulder to OH (115)
    Pull ups
    Burpees

    1 min rest

    Lateral jumps over barbell
    Deadlifts (225)
    Parallette push ups
    Ground to OH with 65lb plate
    Walking lunges

    1 min rest

    2 min of hurdle jumps

    Total score: 185

    25th

    Finished around 19 out of 67

  • Chelsea Workout

    30 Minutes "Every minute on the minute"
    5 Pull-ups
    10 Push-ups
    15 Sit-ups

  • 5 mi. run Workout

    5 mi. run - 40:40

  • 8-9-12 Workout

    10 Minute AMRAP

    10 DL (#225/#155)
    10 Mountain climbers (x4)
    10 Slammers 9 (#20/#15)

    3 + 3

  • 15 sets of 1 power snatch, 1 squat snatch, 4-5 OHS Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did this a little harder and with more concern for technique.
    I did 1 power snatch, then a full squat snatch, followed by 4-5 OHS.
    I had VERY LITTLE TIME TO DO THIS WOD. I streatched a lot at home before getting to the gym because my wife went to the gym and and then it was my turn... the kids were asleep.
    75 lbs, 80, 85, 90, 95, 100, 105, 110 x 5, 115 x 3 (last set I failed... my head just wasn't there)
    I did 2 sets of 7-8 hang power cleans with the 115 lbs just for a slightly differnt hip action and to get a final burn before gong home.
    For me, I need to practice the full squat snatch more often than all the other stuff... I NEED to work on getting more confidant about pulling myself quickly under the bar. I have metal plates only and I can't really dump, so when the weight gets a little heavy I'm not as confident... for me, I want to OWN 135 lbs, so I'm working towards that right now. I can do 15 BW OHS with 135 and I am strong enough, I need to work on speed and confidence.

  • Squats/OH Lunge/SDHP/Sprint/Burpee Workout

    Back Squats
    3-3-3-3
    (135 warmup),225,225,245,245

    7min AMRAP
    7 OH Lunge 95#
    7 SDHP (95#
    rest 2min
    7min AMRAP
    200m sprint
    15 Burpee

    4 +4SDHP
    3

  • Christine Workout

    3 rounds
    Row 500 meters
    12 Dead lift body weight (205lbs)
    21 20" box jumps

    Due to sloppy writing I thought it was only 2 rounds. If i'd have done the third i'd have had a visit from Pukie the Clown.