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

  • 10-13-12 Sprint Intervals Workout

    Sprint Intervals:

    50yds (on soggy grass) - 6.31, 6.19, 6.09, 6.03, 6.03, 6.01, 6.00, 5.97, 6.00, 5.94, 5.97, 5.94
    100yds (on soggy grass) - 12.42, 12.62

  • squats and stuff Workout

    Warmup
    400m Row
    OHS 95x5
    Thrusters 95x5
    Deadlifts 155x5
    Strict press 95x5 - did these 1st.

    Squat clean + 2 front squats EMOTM for 15 mins.
    135# x 5
    145# x 5
    155# x 5

  • Swimming Intervals Workout

    4x200m Swim with 3mins rest
    All 200m swim were about 3:30-4:00 mins. Different swimming techniques used due to muscle fatigue on arms..

    SKILL: Squat Clean technique

  • Man Maker Workout

    30 Man Makers for time (12 kg Dumbbell) 26 lbs

    9:32 min

  • 30 muscle ups Workout

    WOD

    30 muscle ups for time

    had muscle fatigue after the first 14, which caused me a lot of time

  • Fall Brawl WOD 1 Workout

    Approx. 1.25 mile long trail run with hills, steep fucking hills

  • Fall Brawl WOD 3 "3..2...1" Workout

    WOD 3....3...2....1....
    7 min to find max weight of:
    3 Cleans
    2 Front squats
    1 Shoulder to overhead
    *athlete will start with an empty bar and load it themselves
    *7 min to find the heaviest weight they can do the above complex without putting the barbell down.
    *once the athlete picks up the bar from the ground - they must complete the complex - in order - without the barbell touching the ground.
    *Missed attempts are fine and can continue on as long as barbell does not touch ground.
    *If barbell touches the ground before the weight is locked out overhead - they must re-start complex.

    Hit 205# first fairly easy then was a dumbass and tried 225#. Got 1st 2 cleans, 3rd wasn't even close. Went down to 215 and failed on third clean each time. Should have started with 215.

  • Fall Brawl WOD 4 "Grip Buster" Workout

    WOD 4
    FOR TOTAL POINTS:
    2 MIN MAX SLED DRAG (40 ft between each turnaround)
    1 min rest
    2 MIN MAX ROCKET CARRY (100 ft between each turnaround)
    1 min rest
    2 MIN MAX PULLUPS OR BAR MUSCLE-UPS

    *each line the sled crosses is worth 2 points
    *each line the rocket carry crosses is worth 1 point
    *each pull-up is worth 1 point
    *each bar muscle-up is worth 4 points

    When tried to get sled started, calves cramped up and seized on me. Had to get them loosened up, killed a lot of time on sled drag. Only got 2.5 lengths. Had to make up some ground on rocket carry did 7.5 lengths. 40 pullups.

    Finished up 44/86 overall.

  • Squats Workout

    Squat therapy
    Squat clinic

  • 3RM Push Press Workout

    7 x 3 reps

    115-125-135-145-150F3-145-150