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

  • Outlaw 130119 Workout

    WOD 130119:
    BB Gymnastics

    1) 20 minutes to establish a 1RM Snatch.
    - Didn't go above 155...left shoulder still internally rotating

    2) 20 minutes to establish a 1RM Clean & Jerk.
    - didn't go above 265. Jerk felt terrible

    Strength

    Front Squats: 1X5 @ 80%, 265
    1X3 @ 85%, 275
    2X3 @ 90%, 275
    3X1 @ 95% (295, 295, 305)
    – rest 60-90 sec.

    Conditioning - doing this at 4:30...

    “Jumping Cindy/Chelsea”

    20 minute EMOM:

    5 Box Jumps (30")
    10 Push-ups
    15 Air Squats
    - Successfully made it through all rounds.

  • Battle Rope Workout

    Not for time

    7x2 Bench Press
    (155, 175, 185, 195, 205, 215, 225)

    Battle Rope
    30 secs
    90 secs off
    6 rounds per person

    4 x 500 meters
    1:1
    (1:43, 1:46, 1:49, 1:51)

  • Run Workout

    Treadmill Run 20
    Treadmill Walk 15

  • Combat Workout

    Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
    5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS - 75 / 85 / 95

    2 RFT:
    -15 Squat Clean (115/75)
    -15 Push Press
    -15 T2B
    -15 Lateral Jumps over Bar

  • Endurance/Strength Workout

    Endurance WOD:
    3x Row 1000m – Rest 2 min Between Sets. Keep splits between 3-5 seconds

    Strength WOD:
    Triple Cluster
    3x Hang Cleans
    3x Front Squats
    3x Shoulder to Overhead

    135 pounds

  • Tabata your mother Workout

    -Buy In-

    Strength: Press

    WOD

    “Tabata Your Mother”

    20 seconds of work followed by 10 seconds of rest for 8 sets per movement:

    Wall Ball w/ 25# WB: 7, 9, 10, 10, 8, 10, 8, 7
    Push Ups: 15, 12, 8, 8, 8, 6, 4, 6
    Calorie Row: 6, 7, 8, 6, 8, 6, 6, 7
    Burpees: 7, 6, 6, 6, 6, 6, 7, 7

    *Each movement is followed by 1Min of rest.

    Score is the sum of the lowest number performed in each set.
    24

    -Cash Out-
    Overhead Barbell Hold (155/105) for Max Time
    1:04

  • Monday 1/21/13 Workout

    kicked my ass.

  • 5 rounds Workout

    10 bench press @80kg
    20 pull ups
    10 bench press @ 75kg
    20 pull ups
    10 bench press @ 70kg
    20 pull ups
    10 bench press @ 65kg
    20 pull ups
    10 bench press @ 60kg
    20 pull ups

  • 01.22.2013 Workout

    3RFT
    500m Row
    12 DL - Body Weight
    21 Box Jump

    Could have gone BW on DL

  • 01.21.13 Workout

    15min AMRAP

    16 Pistols (alt. legs) <--Used rope & concentrated on keeping chest up

    8 Shoulder to overhead 135/95 <--60#

    4 Barbell roll outs