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

  • Back Squat + Partner Fran Workout

    BS wk 3: 4,4x215#
    Partner Fran:
    18 round AMRAP
    partner 1 even/partner 2 odd min
    with Siu = 4 rounds + 5 thrusters
    2x20 GH sit ups
    2x15 GH hip extensions (with 25#)

  • Freddy's Revenge Workout

    Strength

    Back Squat 2rm

    Wod

    “Freddy’s Revenge”

    5 Rounds

    5 Shoulder to Overhead 185/125 -70lb

    10 Burpees

    10:51 min

  • Dobogai Workout

    5 rounds for time
    4 muscle ups sub for 3x pullups and 3x dips
    55lb farmer walk for 21 yards sub for 35lbs

    next time add weight for farmer walk

  • ghd Workout

    12 min amrap
    5 ghd sit ups
    7 ghd back extensions
    9 95lb oh squats**
    mod to 65 lb front squats

    4 rounds and 5 sit ups

  • 08/15/2013 Workout

    Warm Up

    3 x 200m Run
    (70%,80%,90%-100%)

    Then

    10 PVC Pass Throughs
    10 PVC Halos
    10 Overhead Shrugs
    10 Overhead Band Stretch
    10 T, Y, I, And W

    Mobility

    10mins
    Areas That Are Sore/Need Improvement

    Strength

    Front Squat
    5 x 5
    immediately Following Every Set Max Effort Ring L-Sits
    (rest 2mins)

    WOD

    12min AMRAP

    6 Tire Flips
    12 DB Thrusters (45/35)
    18 Box Jumps (24”/20”)

  • 8/22/13 Squats, Presses, & MAP Wod Workout

    A. HBBS @ 40X1; 6,4,2,6; rest 4 min
    SCORE: 315, 335, 365, 345
    B. EMOM - 10 min
    PP x 1/PJ x 2 - odd SCORE: 185 x2, 205 x3
    10 COVP chin ups - even
    +
    10 min @ 80%:
    20 unbroken DU's
    5 KBS russian
    10 push ups HR
    SCORE: 10 rounds completed

    Notes:
    - ensure 2nd six in A is higher in load
    - choose weight in EMOM for OH work appropriately
    - OH work and inefficient - lower %, solid tech, OH work and efficient - higher % and work based
    - record rds and time/rds for AER piece

  • Week 8 Day 3 Workout

    worked way up to front squat max

    315! had more but wasn't feeling confident because I couldn't drop the weight

  • Wendler Week 2 Day 4 - Squat Workout

    3X175
    3X200
    13X225

    2 X Ab Circuit:
    10 27.5 lb weighted sit-ups
    10 Hanging leg raises
    15 Ab Wheel rolls on knees
    20 25kg Side bends each side

  • Track (Sprinting Drills, Pole Vault, High Jump) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    6x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
    3 Pole Vault Plant Drills (10 reps each)
    About 30 Pole Vault Jumps (8-step - no bend, bend)
    One Fosbury Flop High Jump
    2x20 Weighted Back Extensions (10kg)
    2x20 Weighted Anchored Situps (5kg)
    3x10 High Jump Gymnastics Drill
    Some Jumping Rope + Static Stretching (Cooldown)

  • OPT 13.1 Workout

    5 Rounds of:
    A1. Squat Clean 1,1 rest 10s between
    Rest 30s
    A2. AMRAP Ring Dips in 60s
    Rest 3:00

    B. 7 min AMRAP of CTB pullups
    Complete unbroken sets of 4,3,2,1 (Go back to 4 after you complete 1)
    Then:
    3 Rounds @ 80-90% (work on pacing)
    400m row
    15 Good mornings, 45lb
    10 T2B
    10 Burpees
    10 Box jumps
    (Start at a different movement each round)

    A1. 155-205-225-245-255
    A2. 30-30-30-28-28
    B. 7 sets 4:00-3:30-3:32