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

  • Muscle Ups : Idrus Box Workout

    Skills:

    30 mins practicing Muscle Ups

    Note: Kip and Strict

  • Shoulders OW Workout

    Warmup
    5 RFT of:
    Cindy (7 Minute Cap)

    5 pull ups
    10 pushups
    15 air squats

    6:30, used 2 skinny bands (reds)

    Strength/skill

    Weighted Pull Up
    10 Minutes To A Heavy Triple

    HAH. Did 3 EMOM instead. Started with 2 skinny red bands, then used a blue & red at the end. BRUTAL!

    Pendlay Row
    8 Minutes To A Heavy Single
    10/10/10/10 @ 70%
    1 Minute Rest Between Sets

    I really don't remember what I used for this unfortunately. Laziness strikes. But it was difficult at the end.

    Conditioning
    For Time
    12/9/6 RFT

    C2B
    Renegade Row each (45/25×2)
    K.B. Swing (2/1.5 Pood)
    Row Calories

    9:25 - 15# dbs, 12kg kb, blue + red (+ another red on the last round)

    Brutal arm workout. Renegade rows were a little light, but my shoulders were wrecked already from the EMOM pullups. Was kind of disappointed that I used THREE bands for the pullups on the last round (Dariel def gave me a look), but again, I had already done like... 1,000 pullups, so... I didn't feel THAT bad. But still sad that I started the day off with 2 reds and then devolved to 2 reds PLUS a blue. Oh well.

  • Fran Workout

    Pre-WOD:
    Find 1 RM Front Squat- 275, failed at 295

    For Time: 21-15-9
    -Thruster (95/65)
    -Pull UP

  • Strength - Overhead Squat Workout

    Overhead Squat
    2-2-2-1-1-1
    65-85-95-105-115-125

  • Michael Workout

    130509
    Rx:
    Three rounds for time of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

    Did:
    Three rounds for time of:
    Run 800 meters
    25 Back Extensions
    25 Hip Extensions
    50 Sit-ups

  • 3RFT Step Lunge, Bar Over Burpees and Pull Ups Workout

    Three Rounds For Time
    7 step lunges each leg (with 135/95 in the front rack position)
    14 bar over burpees
    21 pull ups

  • Bear Complex (and then some) Workout

    1000m Row (focus on form, good pace but not all out)
    Shoulder Mobility- Banded Shoulder Distraction and Kneeling Shoulder Stretch

    Bear Complex EMOM increase by 1x each minute until overlap
    (85lbs)
    1x-2x-3x-4x-5x-6x-7x-8x-9x-10x (I overlapped on the 10th round but finished the 11th)

    500m Row (focus on form, good pace, not all out)

    3x15 barbell ab rollout
    3x15 Box Jumps to 30" Box (concentrated on good execution and speed, recycling the jumps quickly)

    250m Row (focus on form, good pace, not all out)

  • Strength - Strict Press Workout

    2-2-2-2-2
    75-95-100-105-110

  • Deadlift + Box jump Workout

    21-15-9
    Deadlift (135)
    Box Jump (30)

    Felt great afterward, maybe could have gone heavier but glad I didn't. Also, totally forgot the time, so I made it up. Pretty sure it was between 10 and 15 minutes.

  • Klepto Workout

    “Klepto”
    4 rounds for time of:
    27 Box jumps (24)
    20 Burpees
    11 Squat cleans (95)