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

  • 15/01/2017 Workout

    27 burpees/kettlebell swings/x 2 Hrpu.
    6 ring dips and pull ups
    21 b/kbs/x2 hrpu
    6/6
    15.......
    6/6
    9........
    6/6

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM, John calculates your 1 rep max (145# calculated 1rm)
    75%, 5 reps - 110#
    80%, 5 reps - 115#
    85%, 5 reps - 125#
    Then 5x3 ring dips - blue band is good, but I can't do one without a band yet!

    WOD:
    3 RFT 12min cap
    50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
    21 burpees
    12 T2B

    Was in the 3rd round @ burpee number 15 when the 12:00 was called.

  • 200m x push ups Workout

    4 rds
    200m run
    25 push ups

  • Deficit Deadlift 5x6 Strength

    5x6 Deficit Deadlift

  • Aerobic work Workout

    5 rounds
    500m row
    10 burpee ringpullups(strict)
    500m row
    15 medball cleans 15kg

  • Banded Hipthrusts Strength

    Band at knees, pull put and up

  • Back At It with Dead Lifts and Ups Workout

    Warm Up:
    2x
    10 Push Ups
    10 Squats
    10 Sit Ups

    Mobility:
    PNF Hamstrings

    Max Effort:
    Dead Lifts
    1x 5 @ 70% of 1RM
    1x 5 @ 75% of 1RM
    1x 3 @ 85% of 1RM
    1x 3 @ 90% of 1RM

    [235 lbs, 255 lbs, 295 lbs, 300 lbs]*

    *Math brain farts all morning and I was lifting with Hulk, so second and third rounds were wrong but they erred on the side of heavier, so that’s ok.

    MetCon:
    30-20-10
    Pull Ups
    Push Ups
    Sit Ups

    The actual WOD was 2x Double Unders, Box Jumps @ 24” and Sit Ups but had to modify thanks to the ole foot, which basically held up fine.

  • Row, Squat Snatch Workout

    For Time

    Row 1000m

    Then,

    Squat Snatch

    5-5-3-3-1-1 @65%, 75%, 85%

    50# - 1RM. Could not get 55# overhead.

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM, John calculates your 1 rep max = 430 lbs
    75%, 5 reps - 325
    80%, 5 reps - 345
    85%, 5 reps (plus as many more as you can do) - 365 (only did 5 but could have done more)
    Then 5x3 ring dips (did these after the WOD)

    WOD:
    3 RFT 12min cap
    50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run) (25 double unders/200 M on round 1 and then 400M on rounds 2 & 3)
    21 burpees
    12 T2B

  • Rowing and C2B Workout

    10 RFT

    • 10 Cal row
    • 5 Chest 2 bars