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

  • 15 x 2 Power Clean in 30 sec Workout

    2 reps in 30 seconds
    reps performed with full power
    weight 2/3 of 1RM Clean

  • back squat Strength

    3x3 @ 80%, 85%, 90%

  • KB cleans and running Workout

    3 rounds for time of:
    * 20 KB clean / hand
    * 500m run

  • Thruster Workout

    There is no description for this WOD as it is stat.

  • August 24th, 2012 WOD Workout

    5 Rounds for Time:
    10 Ring Rows
    8 Ab-Mat Sit-ups
    6 Split-Jerks
    4 Stair Runs (up/down = 1)

    I did first rd 115 and the rest rd 95

  • Cindy Workout

    AMRAP 20 mins
    5 x Pullups
    10 x Pushups
    15 x Sqauts

  • SQUAT / CALF RAISE -Medium Day Workout

    Starr Workout

    Deep Squat (5-5-3-3-3)

    185-225-245-275-295

    Calf Raise 3x30

    Standing: 100-100-110

    Seated 45-70-70

  • Legs WOD 1 Workout

    Front Squat:
    - 3 rounds: 40kg x 6 = 240
    60kg x 6 = 360
    80kg x 3 = 240
    TOTAL = 840
    Seated Calf Raise:
    - 3 rounds: 60kg x 6 = 360
    70kg x 6 = 420
    70kg x 6 = 420
    TOTAL = 1,200
    Barbell Lunge (resting on shoulders and backward step):
    - 3 rounds: 40kg x 10 = 400 (5 lunges each leg)
    50kg x 10 = 500
    60kg x 10 = 600
    TOTAL = 1,700
    Hamstring Cable Pull:
    - 3 rounds: 8.75kg x 12 = 105 (6 each leg)
    8.75kg x 12 = 105
    8.75kg x 12 = 105
    TOTAL = 315

                                                     GRAND TOTAL = 4,055

  • Push Press 2 RM Strength

    Push Press 2 RM

  • Travel WOD Workout

    I was travelling for work, so I googled a good travel WOD. I first went to the hotel gym and walked a mile as my warm up. My quads are still burning from Murph but I still wanted to sneak in a workout. Then, I went to my hotel room and did 10 rounds of 10 push ups, 10 sit ups, and 10 squats. The push ups and squats were rough because I was still sore from Sunday. But, embarrassingly, the toughest part was getting up from the floor to transition from sit ups to squats. That's how sore I am. But, I did it and got a time of 15:56.