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

  • Resolve Workout

    Pre-Wod: Find 3 RM Back Squat - 315# (Failed 335#)

    Metcon: For Time
    - 50 KB Swings (50)
    - 800 Meter Run
    - 25 HSPUs
    - 800 Meter Run
    - 50 Pull Ups

  • FCSC 6/4/12 Workout

    Reps of 21-15-9:
    KB Swings @ 24kg
    Double Unders x2

    Snatches:
    5 @ 95#
    5 @ 135#
    3 @ 155#
    2 @ 175#
    1 @ 185#

    For Time:
    Run 1 Mile
    (6:39)

    8 Tabata Intervals of (Score is total reps):
    Row for Calories
    Push ups
    Pull ups
    WallBalls @ 20#

  • Chest and Back Workout

    Weighted Pull Up + Strict Pull UP (BW):
    - 20kg x 3 + 5, 30kg x 3 + 5, 40kg x 3 + 5, 45kg x 3 + 5

    Butterfly Pull Ups:
    - 5 rounds x 10

    Bench Press:
    - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 3

    Incline Dumbbell Bench Press (palms in) + Incline Dumbbell Bench Press + Incline Dumbbell Butterfly Curl + Dumbbell Bent Over Row:
    - 24kg x 5 + 24kg x 5 + 14kg x 7 + 32kg x 7
    - 26kg x 5 + 26kg x 5 + 14kg x 7 + 34kg x 7
    - 28kg x 5 + 28kg x 5 + 14kg x 7 + 36kg x 7
    - 30kg x 5 + 40kg x 5 + 14kg x 7 + 38kg x 7

    Cable Front Raise (Palms Up):
    - 6.25kg x 7, 8.75kg x 7, 11.25kg x 7

    Pull Up + 12" Burpee Box Jump:
    - 10,9,8,7,6,5,4,3,2,1
    - work:rest = 1:1

  • Power Snatch Workout

    3 Power Snatch
    On the minute, every minute, for 15 minutes

  • The Gauntlet... Workout

    Event 1 Deadlift Ladder 225,255,285,315,345,375,405 - Max 375
    Event 2 1 min per arm 53lbs kb snatch with 1 min of burpees Total 123
    Event 3A Farmers Carry 53lbs kb 5min as many laps as possible Laps 8.75 1st place
    Event 3B 95lbs barbell overhead lockout Last man standing Time 1:12
    Event 4 Team 4 person team carry 115lbs barbell 1/2 mile w/ 35lbs kb, 2 person on barbell at all times and other 2 people have to carry each other, barbell and kb never touch the ground, Then 1/2 mile run back Time 23:45

  • Diane - The 21-15-9 Party Rolls On Workout

    I have no idea how or why this happened, but ... I somehow managed to PR Diane this morning, taking 4:23 off my time. WTF?!?! Apparently, learning to kip HSPUs is the trick!

    Warm Up:
    2x
    10 Dead Lifts
    7 Pull Ups
    5 Jumping Squats

    Mobility:
    PNF Hamstring
    Pain ball on gluteus
    PVC pass through

    MetCon:
    Diane
    21-15-9
    Dead Lifts @ 225 lbs
    Handstand Push Ups

  • Running Fran Workout

    Running “Fran”

    21 Thrusters 95/65

    21 Pull ups

    400m Run

    15 Thrusters

    15 Pull ups

    400m Run

    9 Thrusters

    9 Pull ups

    400m Run

  • Tabata This Athlete Choice Workout

    Tabata This athlete's choice!

    Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

    Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

    TTB
    Pull ups
    Box Jumps
    Push ups
    Sit ups
    Air squats
    HSPU
    Burpees
    This will be done in partners with one partner being the judge/counter.

    My Events were: TTB, Pullups, Situps, Air Squats, Push ups

  • June 6th 2012 Workout

    Tabata- 8 rounds/ 20 sec work/ 10 Sec rest/ for each exercise
    Wall Balls (20/14)
    HR PushUps
    DB Snatches (40/25)
    KB Swings (53/35)
    Deadlifts (135/95)
    Box Jumps (24/20)
    Burpees
    Med Ball Situps (6lb ball against wall)

    (Score the lowest number of reps for each exercise)

  • Tabata This Athlete Choice Workout

    Tabata This athlete's choice!

    Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

    Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

    TTB
    Pull ups
    Box Jumps
    Push ups
    Sit ups
    Air squats
    HSPU
    Burpees
    This will be done in partners with one partner being the judge/counter.

    My Events were: TTB 6, Pullups 5, Situps 10, Air Squats 15, Push ups 5