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

  • Snatch balance Strength

    Max 3rep

  • Strict Press 1 RM Strength

    Strict Press 1 RM

  • 2x High Bar Back Squat Strength

    FIND 2 REP MAX

  • Open Gym Workout

    Back Squat

  • WOD Workout

    5 rounds:

    10 Hanging snatch (95, then 85 lbs)
    15 pull-up
    15 back squat (95, then 85 lbs)

  • Clean + Barbell Smasher Workout

    CLEAN

    Every Minute x 15:
    Power Clean

    Lots of reps with a short turn around time again today. Keep the weight medium-heavy and focus on an aggressive 2nd pull and, even though they’re powers, pulling under the bar with consistent footwork.

    Post loads to comments.
    Exposure 7 of 8

    For Time:
    30 Sumo Deadlift High Pulls 95/65
    15 Burpees
    30 Thrusters 95/65
    15 Burpees
    30 Sumo Deadlift High Pulls 95/65

    The barbell should be medium-heavy for both movements.

    Post time and Rx to comments.

  • Diane Workout

    21-15-9

    Deadlift #225
    HSPU

  • Fight Gone Bad Workout

    "Fight Gone Bad"
    3 rounds:
    Max rep Wall-Ball (15#) (28-20-14)
    Max rep Sumo Deadlift Highpull (45#) (17-13-13)
    Max rep Box Jumps (20" rx'd but I did 14") (17-11-12)
    Max rep Push Press (45#) (15-10-15)
    Max calorie Row (9-7-8)
    1:00 rest
    (Spend 1:00 at each station)

    Totals: 86-61-62 = 209

    This was really hard for me but I was really happy that I did it REALLY close to Rx'd! Just have to work my way up on those box jumps...

    This was the first workout I've done with a 15# wall ball. It was tough but I'm glad I'm forcing myself up. I can't stay at the 10# forever! The SDHP was really tough...especially with the bar. This is only the second time I've ever done these in a workout. Next time I will use a kb instead of a bar. This was ALSO the first time I've done a workout with anything higher than a 12" box. 14" was good for me. I think I'll stay at 14" for a while and then move up to 16 and...then hopefully to the 18" box.

    I took it easy on the rows and used it as more of a rest time than trying to get max calories. I wish I'd gone all out on the last row so I will make it a point to do that the next FGB. (and hopefully by then...a 20" box to be Rx'd!!) :)

  • 03.16.12 WOD Workout

    20 min AMRAP

    400m Run

    30 double unders

    20 KBS 1.5/1p

    10 clapping push ups

  • Metcon RIP Workout

    On the 0:00…
    80/60 Calorie Row
    On the 10:00…
    3 RFT:
    10 Power Snatch (135/95)
    10 Bar Muscle-Ups
    On the 20:00…
    80/60 Calorie Row
    On the 30:00…
    3 RFT:
    10 Thrusters (155/105)
    10 Burpee Box Jump Overs (30/24)
    On the 40:00…
    80/60 Calorie Row
    On the 50:00…
    3 RFT:
    10 Power Clean and Jerks (175/115)
    10 Ring Muscle-ups