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

  • back blast Workout

    20 minutes treadmill work
    2 minutes incline at 3.0 pace, level 12
    1 minute run at 7.0 pace

    SUPERSET:
    3x10 Bent Over Pendlay Row
    3x10 Deficit Pushups

    SINGLE SET:
    Seated Close Grip Low Row Ladder
    1x15, 1x10, 1x5 (rest 30 seconds) 1x5, 1x10, 1x15

    1x12 Wide Grip Pull Up
    10x Banded Wide Grip Pulldown
    25 Decline Bench Reverse Crunch
    1x12 Chin Up
    10x Banded Chin Up Grip Pulldown
    25 Decline Bench Reverse Crunch
    1x12 Wide Grip Pull Up
    10x Banded Wide Grip Pulldown
    25 Decline Bench Reverse Crunch
    1x12 Chin Up
    10x Banded Chin Up Grip Pulldown
    25 Decline Bench Reverse Crunch

    SUPERSET:
    3x8 Lat Pullover
    25 Crunches

  • Propel Workout

    Pre-WOD
    7x3 Bench Press 80% of 1RM, 90#

    8 Tabata Intervals of Each
    -Row: Total Meters, 728
    -Push Ups: Total Reps, 71

  • Wendler 5/3/1, week 4: Squat Workout

    Squat
    warm-up
    50x5, 65x5, 80x3

    working set
    50x5, 65x5, 80x5

    DU practiced sucked. Legs feel beat.

  • Wendler 5/3/1, week 3: Press Workout

    OH Press
    warm-up
    25x5, 30x5, 35x3

    working set
    45x5, 55x3, 60x1+ (5) [1RM @71#]

  • G.I. Jane Workout

    100 Burpee Pull Ups

  • Helen Workout

    Pre-WOD
    7x3 Dead Lift 80% of 1RM (#185)

    "Helen"
    3 RFT
    -400 Meter Run/Row/75 II Unders
    -21 KB Swings (#53/35)
    -12 Pull ups

  • Strict Press up to 73# Workout

    5-5-5-5-5 up to 73#s

  • 06-05-2013 Workout

    21-15-9

    Squat Snatches #95
    TTB
    DU

  • Nicole Workout

    Warm up: 3 Gassers then 1 min each of mtn climbers, slow burpees, ring rows, PVC pass throughs

    Mobility: Roll then stretch hamstrings, banded sampson stretch, banded shoulder stretch, banded tricep stretch

    Review: Kipping Pullups

    WOD: “Nicole” 20 Min AMRAP

    Run 400M
    Max Rep Pullups note number of pullups completed for each round

    If you drop from the bar, the round is complete and you start 400m run again

  • Lifting: 5/3/1C w3 - deadlift Workout

    Warmup:
    5 min jump rope, stretching and foam rolling.

    Warmup sets:
    5 x 115#, 5 x 135#, 3 x 155#

    Working sets:
    5 x 195#, 3 x 220#, 1+ x 245# (6 reps)

    Really had to gut out the last one. Tried a 7th and it wasn't happening. Strstd has my theoretical 1RM at 293#, just a shade down from last week. But so close to 300#. Can't wait to test out a 1RM again.

    Then:
    5 x 10 @ 135#
    Not too bad but started to lose my grip.

    5 x 10 hanging leg raises
    Grip got quite tired by now.

    +/-100' farmer's carries w/ 45# each hand
    To the top of the driveway and back pinching my new 45# metal plates in my hands. Grip had enough by this point.