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

  • OTM Deadlift/Thruster Workout

    OTM 10: (Even) Thrusters x4 (135/95)
    (Odd) Deadlifts x 15 (135/95)
    count clock down

  • Hero WOD "The Seven" Workout

    Pre-WOD:
    - Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.- 315

    WOD - Hero WOD "The Seven" w/ Partner:
    - 7 HSPU
    - 7 Thrusters (135,95)- 95
    - 7 K2E
    - 7 Deadlifts (225,135)-225
    - 7 Burpees
    - 7 KB Swings (53,35)-53
    - 7 Pull-ups

    I did not have a partner on this one.

  • 4/24 WOD Workout

    10:00 Handstand Walk Practice
    then,
    5 Rounds For Time: 400m Run 10 KB Swings 53m/35w 10 Box Jumps 24m/20w
    Did it at RXD in 17mins

  • OHS punishment Workout

    Warm-up: Overhead squats 3.3.3.3.3/skill for beginners

    WOD

    5 rounds for time:

    105/75 pound overhead squat, 10 reps

    10 bar facing burpees

    After bash: 30 ring dips

    I hit 165 two times on the warmup, but only cleared 145 lbs. three times. I barely missed the third rep...my wrists gave out.

  • Lifting: 5/3/1B w2d1 - deadlifts Workout

    Deadlift day in the garage, week 2 of Wendler 2nd cycle.

    Warmup:
    5 min jump rope practice; resistance band stretches and pulls; foam rolling.

    DEADLIFTS
    Warmup: 95# x 5, 120# x 5, 145# x 3
    Working sets: 170# x 3, 195# x 3, 220# x 3+ (9 reps)

    Very good. Have been re-reading Starting Strength (more carefully this time) and I happen to be on the deadlift chapter right now. Tried throughout to maintain optimal form, bar over midfoot, shoulders slightly ahead of the bar, straight back, perfectly vertical pull, &c. &c. Seems to have worked. Warmup sets were smooth. Working sets even smoother. Managed 9 reps on the 3+ pull, which is a 283# theoretical 1RM, my highest yet.

    Then supersets of
    5 x 10 deadlifts @ 120#
    5 x 10 hanging leg raises

    Also very good. Hanging leg raises were tough only because my pull-up bar has knurling.

  • 4-24-13 Sprint Intervals & P Cleans & Metcon (Sq Clns, HSPUs, GHDs) Workout

    Sprint Intervals:

    150m - 5x150m all between 21 and 23. 4 to 5 mins rest between.

    Strength:

    Power Cleans: 3x135, 3x155, 3x175, 3x195, 3x205, 3x215

    Metcon:

    4 Rnds: 5 Sq Hang Cleans, 7 HSPUs, 9 GHD situps

    Time - 8:49

  • 21 - 15 - 9 Workout

    A. Complete in under 8 minutes to proceed to WOD B

    Dead Lifts - 225 lbs
    Wall Ball Shots - 20lbs

    7:04

    B.

    Front Squat - 95 lbs
    Kettle Bell Swings - 35 lbs

    4:48

  • 10 Minute Amrap Workout

    20 Walking Lunges
    20 Toes To Bar / Knees to Chest
    20 Double Unders

  • Annie Workout

    50, 40, 30, 20, 10

    Double Unders / Singles (Double count)
    Abmats - (no abmat..ouch...)

    Buy In:
    Front Rack
    Front Squat
    3x3 with a 3 sec hold. 135 / 155 / 185

    Cash Out:
    Box Jump Competition - 1st to 20 on 20" Box

    ROUND 1

    Amy vs Hannah - (Amy)
    Allison vs Brandi - (Allison)
    Ellen vs Ansley - (Ellen)
    Callie vs Kriston - (Kriston)
    Josh vs Justin - (TIE - Redo on Thursday 4/25/2013)

    ROUND 2

    Ellen vs Kriston - (Ellen)
    Allison vs Amy - (Allison)

    ROUND 3

    Ellen vs Allison - (Ellen) (20 - 17)

    1 Hill Sprint in the RAIN :-)

  • 13.2 HELL Workout

    10 Minute Amrap

    5 Shoulder to Overhead - 115 lbs
    10 Dead Lifts - 115 lbs
    15 Box Jumps - 24"