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

  • dips, DU, chin ups Workout

    -Buy In-
    Strength: Press
    -Did shoulder mobility instead

    WOD
    As Many Rounds as Possible in 8 Minutes:
    10 Ring Dips
    20 Double Unders
    8 Strict Chin Ups
    4rds + 10 + 7

    -Cash Out-
    3 x 12 Unbroken Shoulder to Overhead
    95# push press
    135# push jerk (failed, didn't get them all UB)
    95# PP

  • 5 RFT - Power Clean, Front Squat & 200m Run Workout

    Five Rounds:
    3 Power Cleans (185/135)
    3 Front Squats (185/135)
    200m Run

    I did 85lbs.

  • Press On Workout

    Push Press
    3x2@90% 185lbs 2,2,4

    10-1 partner ladder
    *partner 1 does 10 wallballs, then partner 2 does 10, then partner 1 does 9 wallballs, then partner 2 does 9 wallballs, etc. Stay on same exercise until you ladder down 10-1, then go to next exercise and ladder down.

    Wallballs 20lbs
    Toes to bar
    Overhead Swings 62lbs
    Box jumps
    Airdyne (calories)

    Partnered with The Grizz...

  • Snatch Work Workout

    LOTS of Shoulder Mobility:
    Banded Shoulder Distraction
    Lacrosse Ball Posterior Capsule and Subscap Release
    Kneeling Shoulder Stretch

    800m run (easy pace, warm up)

    3 Rounds (pace):
    25 Med Ball Clean to Wall Ball
    25 Weighted Sit Ups
    25 Supermans

    Power Snatch/Hang Snatch EMOM
    3-3-3-3-3, adding weight as form allows

    Conditioning (5RFT)
    10 Single Arm Kettlebell OH Squat
    10x Burpee Jacks

    800m run

    (was SUPER tight, this whole thing felt like crap, everyone has off days this was DEFINITELY an off day!)

  • Press On Workout

    Push Press
    3x2@90% 85lbs last set 4 reps

    10-1 partner ladder
    *partner 1 does 10 wallballs, then partner 2 does 10, then partner 1 does 9 wallballs, then partner 2 does 9 wallballs, etc. Stay on same exercise until you ladder down 10-1, then go to next exercise and ladder down. Dale changed it up. 1 partner does 10, the other does 10 then move to the next exercise, compleate all, the do the 9, than 8, etc.
    Wallballs
    Toes to bar
    Overhead Swings 35lbs
    Box jumps
    Airdyne (calories)
    Shelly and I were partners. we did down to 5's and did the wall balls for the 5.

  • Victoria Workout

    “Victoria”

    Time cap= 40mins, using only 1 bar.

    5 Rounds
    10 Thrusters 95/65
    14 Box jumps 24/20
    12 Sumo deadlift high pulls 95/65
    12 Burpees
    27 KBS 1.5/1p

    Time 30ish minutes & finished 4th round. Didn't modify (jumped on tire). Was disappointed I had to quit. Only because I had to shower and get to work no later than 8am.

  • Isabel Workout

    Deadlifts 145x5, 155x5, 165x5, 175x5, 185x5

    “Isabel”

    30 Snatch 135/95 (Snatch can be power snatch, or snatch) MOD 65 (Try 70 next time)

    Went slow in the beginning, and sped up at the end. Only did them in 1's or 2's in beginning and did the last 10 in 5's. So, I can either go faster and/or increase weight next time.

  • Lynne Workout

    WOD:
    "Lynne"
    - Max rep body weight bench press x 5 (17,12,10,9,10)
    - Max pull ups x 5 (30,20,15,15,15)

    Post WOD:
    - 30sec weighted plank hold x 5

    135# for bench, 58 reps.
    95 pull ups, 5 sets.

  • Down and Back Workout

    In Goodman from wall to wall and back:

    Run
    Run backward
    Farmer carry (45 lbs plates)
    Broad jump
    Overhead walking lunge (45 lbs plate)
    Bear crawl
    Bear crawl
    Overhead walking lunge
    Broad jump
    Farmer carry
    Run backward
    Run

    Do 5 burpees in between each activity

  • On the minute, for 10 minutes: 3 Front Squats + 20 DUs + Post WOD MetCon 30-20-10 Workout

    M/ 39/ 135 lbs/ 5'-6"
    I did a different WOD during my lunch hour today:
    On the minute, for 10 minutes:
    3 Front Squats + 20 DUs
    I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

    post wod:
    30-20-10 of:
    Hang power snatch 75 lbs
    Jumping Pullups
    Push Press 75 lbs
    Box Jumps (20")

    KILLER MetCon... WOW! took me about 14:00
    I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.