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

  • Tabata Workout

    Tabata
    Row for Calories
    Kettle Bell Swing 24/16kg
    ABMAT
    Wallball 20/14lb

  • Weekend recovery Workout

    Skill

    Split jerk 6x2 started w bar went to 135

    Finisher
    12 min amrap of:
    10 burpee box jump
    7 push press(65/95)
    5 overhead lunges (each side.. 25/45)

  • 12.5 Workout

    Didn't consist of much for me
    4 thrusters

  • 5 3 1 dead lift Workout

    5 x 185
    3 x 210
    1 x 235
    Also

    5 x 255
    3 x 275

  • Saturday Team Workout

    I normally don't post the saturday wods but this one was fun and super proud of our team 6AMers Jason & Eddie; we won :-D

    18 Min AMRAP
    3 person team - rowing paces the workout. When the person rowing reaches 300m; rotate stations in order and pick up where your team mate left off.

    1 person row 300m
    1 person completes AMRAP 10 Slam Ball 10 Abmats
    1 person completed AMRAP 10KB 10SDHP w KB

    20 rnds + 3 abmats!

  • Box Squats - 2nd wod Workout

    Warm Up - row 1000m @ 4min pace

    LOW box squats

    5x8 to 14" box

    95.135.145.155.165

  • Deadlift, Hang Squat Clean, Thruster, Push Jerk Workout

    6 rounds for time 5 reps each:

    Rx weight = 135

  • 06-30-2011 WOD PU HRPU ABMAT 400m Workout

    Squat Challenge Lift-6

    Then:

    3 Rounds

    10 Pull-up - blue bank

    20 Hand Release Push-up

    30 ABMAT

    400m Run - 500M Row

  • 14 min AMRAP x 2 Workout

    14 min AMRAP

    10 Calorie Row
    5 Overhead squats 40/25
    Increase the OHS by one rep each round

    2 min rest

    14 min AMRAP

    200m run
    5 clusters (40/25)
    Increase the clusters by one rep each round

    Notes: a cluster is a full squat clean into a push press. The barbell starts on the ground for each rep - one then performs a squat clean into a push press. This is very similar to a thruster. The only difference in a cluster is the barbell returns to the ground each time. In a thruster the barbell does not need to touch the ground.

    Score is the number of OHS and Clusters

    Some Possible scales/adaptions/substitutes

    Row: run; bike; walk; 20 mountain climbers

    Overhead squat: reduce weight, (squat with stick/band), air squats; front squat; goblet squat

    Run: row; bike; walk; 40 mountain climbers

    Cluster: perform the movement from the hang vs. floor; thruster; goblet squat; push press; jump squat; wall ball shots

  • 12.5 Workout

    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    Through the 12th rep round and 8 thrusters in the 15th round