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

  • Pull Up Ladder Workout

    Pull-up Ladder x2
    *First ladder is strict dead hang pull-ups and second ladder is kipping or butterfly pull-ups.

    Used purple/green band

    Dead Hang - 8 + 8
    Kip - 11 + 7

  • Strength: Deadlift Workout

    Deadlift 5x5

    105#

  • Helen...ish Workout

    PreWOD
    Shoulder press:
    3 @ 80%
    3 @ 85%
    3+ @ 90%

    WOD - HELEN
    3 rounds:
    400m run
    21 KB Swings (53#)
    12 pull-ups
    8 minutes of skill/mobility work (worked on MUs and mobility)

    Did first two rounds with 53# and then 35# for last round
    4:04, 5:30, 3:30

  • Nancy Workout

    "Nancy"
    5 rounds:
    400m Run
    15 Overhead Squats (m-95#, w-65#)

    OHS scaled to 35#

    Got about a 1:30 PR but I'm still pretty disappointed. The 4th run I walked a little (stupid) then the fifth run got a really horrible pain on my ribcage and had to walk about the last 200 meters because it hurt so bad. The only advantage was when I got back my legs were a bit more rested and I knocked the last set of squats out in about 17 seconds.

    18:02 today, 19:37 back in October.

  • 25913_wod2 Workout

    21-15-9

    Thruster,TTB + 20 pushups every round

  • 23913_wod1 Workout

    2 RFT
    *1000 m cal row
    *30 Over Box burpees

  • wod 1 Workout

    5 RFT
    10 pistols
    15 deficit push ups
    20 double under (scaled jump)

  • wod 2 Workout

    5 RFT

    25 double under (scaled jump)
    10 HSPU
    10 power clean 20 kg

  • Strength: Shoulder Press Workout

    Shoulder Press 7x2

    65#

  • 120605 - Helen Workout

    "Helen"
    3 Rounds for time
    - 400m Run
    - 21 KBS (24/16)
    - 12 Pull-ups

    == Modified as follows ==
    Green band on pull-ups
    16kg on KBS