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

  • amrap burpees, box jumps, run Workout

    50 burpees
    50 step ups
    200m run

    Got 2 rounds and 1 burpee

  • 09.20.11 Garage Games WOD #2ish Workout

    5 Rounds

    3 Front Squat 135/95

    3 Thruster 135/95

    3 Shoulders to Overhead

    100m Run

    12 Pull-up

    100m Run

    Thanks Los for the push this AM. Pullups are currently my nemises

  • Run Interval Workout

    400m - run (6.2mph)
    400m - walk
    400m - run (6.5mph)
    400m - walk
    400m - run (7.0mph)

  • ME: Hack Squat Workout

    Max Effort - Hack Squat

    Warm Up
    90 x 4
    180 x 3

    Main
    250 x 1
    270 x 1
    290 x 1
    320 x fail
    300 x fail

  • Hack / Dips Workout

    For Time: 15-12-9-6
    Hack Squat (90#)
    Bar Dips

    Time: 5:50

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

    This did not go well for me. I didn't do well on the wall balls, but I was pretty happy with the box jumps.

  • Annie Workout

    50-40-30-20-10

    DU
    Sit-ups

  • 9-20-2011 Workout

    12 Min. AMRAP

    12 OHS #95
    12 KB Swing #53
    100M Run

  • 08-14-11 #1 Workout

    21-15-9

    TTB
    Sit Up's

  • 5 rounds of: EMOM Odd Minute: 5 back squat Even Minute: 5 bar Muscle Ups, Post Conditioning WOD: 4 rounds of: row 250 meters and 5 high box jumps Workout

    I did this at the GF YMCA.
    Good WOD, but I was running out of steam to keep up with the pace and the changing stations. I never Squat anymore so when I workout at the YMCA I try to work on the exercises I can't do at the other gym, like Squat, Row, box jump, etc.
    This was a good mix, but initially I wanted to go for 10 rounds. That would have killed my legs for sure.
    I used 185 lbs. for the squats, but no belt, etc. All good deep squats. I was getting them done in about 25 seconds.
    All bar MUs were strict because I could not really kip too much or I'd hit the squat bar in the rack. I was swiveling from the beginning, but no big deal really.

    Post WOD:
    4 rounds of:
    Row 250 meters
    5 High Box jumps
    I did this in about 4:42

    then I went home and played in the snow with the kids and made snow forts and went snow sledding.
    Great day! It was nice and warm outside, about 38 so we had to play outside for sure.