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

  • Foundations: Day 3 Workout

    400 m run warmup, stretching.

    Learned kettle bell swings, double unders, dead lifts, box jumps, handstand pushups, and wall balls.

    WOD
    For time:
    10 wall balls (10 lb ball)
    10 kettle bell swings (30 lbs for 2 rounds, went down to 25 for last round)
    10 box jumps (smallest height)

    Finished in 4:14 - 2nd girl... 3rd overall - w/in 5 seconds those who beat me.

  • The Rested WOD Workout

    Warm Up:
    (Freaking) Squat Therapy (Air Squats and then Squats with the bar)

    Mobility:
    Sit in squat and push knees WIDE
    Squat with feet on the wall
    PNF Hamstring

    Max Effort:
    Front Squat
    12 minutes to find 1RM
    220 lbs [PR +10 lbs!]

    I am supposed to note that I could have done 10 more pounds but coach had me stop. I hit a PR at 215 lbs and then 220 lbs and while he thought I had more in me, he wanted to me to stop on a positive and not miss a heavier lift. I couldn’t give a shit … I’m just so happy having improved the lift.

    MetCon:
    3x (8 minute cap)
    10 Wall Balls @ 20 lbs
    10 American Kettle Bell Swings @ 53 lbs
    10 Dead Lifts @ 185 lbs
    5 L-sit Pull Ups

  • A Partial Helen and a Quiet Week Ahead Workout

    Running a Half Marathon on Saturday, so it's a lighter week ...

    Warm Up:
    2x
    10 Ball Slams @ 20 lbs
    20 Leg Levers
    15 Push Ups
    50 Flutter Kicks (one-count)
    30 second Handstand Hold

    Mobility:
    PVC Pass-through
    Calves on wall
    Shoulders on bands
    PNF Hamstring

    Max Effort:
    3 RM Shoulder Press
    121.5 lbs (90% of current 1RM)

    MetCon:
    Helen (or, for me, Hel*)
    3x
    Run 400 meters
    21 American Kettle Bell Swings @ 53 lbs
    12 Pull Ups

  • Oh, Good! More Squats. Workout

    Warm Up:
    All Skate

    Mobility:
    PNF Hamstring
    Sit in Squat
    PVC Pass through

    Max Effort:
    High Bar Back Squat
    8 @ 70% of 1RM [200 lbs]
    5 @ 75% of 1RM [210 lbs]
    3 @ 80% of 1RM [220 lbs]
    3 @ 85% of 1RM [235 lbs]
    1 @ 90% of 1RM [250 lbs]

    MetCon:
    10 - 1 Power Snatches @ 95 lbs
    1 - 10 Box Jumps @ 24"

  • Strongman Stations Workout

    AMRAP Not for time, shoot for 3 rounds

    -Deadlift x3, 315, 405, 455
    -Vertical rope pull with weight x3, 72x 3
    -Heavy Yoke Carry- up and back, 365, 465, 555
    -Heavy man makers x3- plank position with kettlebells, row left, row right, pushup, kb clean, kb press, 62, 72x2
    -Weighted hex bar carry- up and back, 225, 315, 405

  • Grace Workout

    30 clean and jerks with full squat for time. I had some lower back pain today, so I did not go to Rx the workout today. We are having a B4B (Barbells 4 Boobs) event in October, so I'm going to be working on Rxing at 95#s and improving my time.

  • 2012 Fit Club Summer Games Workout

    WOD 1:
    3 minutes to establish 3RM OH Squat:
    Did 95, 105, and 115 twice

    WOD 2:
    50 thrusters (95), 100 DU, 500m run with 22lb tire
    9:20 2nd in heat

    WOD 3:
    Fight gone bad style WOD with 1 minute stations for total reps:
    30lb bag toss over pull up bar
    Slam bag (30lb)
    Shoulder to OH (115)
    Pull ups
    Burpees

    1 min rest

    Lateral jumps over barbell
    Deadlifts (225)
    Parallette push ups
    Ground to OH with 65lb plate
    Walking lunges

    1 min rest

    2 min of hurdle jumps

    Total score: 185

    25th

    Finished around 19 out of 67

  • Chelsea Workout

    30 Minutes "Every minute on the minute"
    5 Pull-ups
    10 Push-ups
    15 Sit-ups

  • 5 mi. run Workout

    5 mi. run - 40:40

  • 8-9-12 Workout

    10 Minute AMRAP

    10 DL (#225/#155)
    10 Mountain climbers (x4)
    10 Slammers 9 (#20/#15)

    3 + 3