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

  • Rowing Nancy: 5 rounds of: row 500m + 15 OHS with 95 lbs Workout

    5 rounds of: row 500m + 15 OHS with 95 lbs
    I was rowing usually at sub 2:00 and then walked over to my bar about 100' away.
    I did all rounds of OHS unbroken.. with a power snatch up to overhead
    I was actually feeling it A LOT winded wise with the rows
    I need to better my grip.. especially on my left hand when I row, so I don't fatigue with my grip on the handle.
    GREAT WOD
    I thought about stopping after 4th round (16:10) and I stopped the watch and layed there for about 30 secs... then I decided to just do another round.
    I did the next row in about 2:04 and then did all the OHS unbroken.. I'm guessing at my time of 20:00... but about that... counld have been a sub 20 minute as well.

  • 12-20-12 Deadlift & Metcon (Bear Crawl, T2B, SDHP, PushUps, Planks) Workout

    Strength:

    DL - 12x225, 10x315, 10x365, 10x405

    Metcon:

    3 Rnds: 100ft Bear Crawl, 10 T2B, 15 SDHP (95lbs), 20 Games Pushups, 1minute plank

    Time - 11:55

  • A full day!! (after a while) Workout

    skill
    1 hour olympic weightlifting (snatch + C&J)
    handstand walk
    3x15s L-sit (2 minutes b/t)

    strength
    5-5-4-4-3-3-3-2 front squats
    60kg - 60kg - 70kg - 70kg - 80kg - 80kg - 80kg - 85kg

    workout
    EMOM for 10 minutes:
    10 burpees on odd minutes
    3 thrusters 60kg on even minutes
    (score is the time for the burpees)

  • 12.20.12 CFW WOD Workout

    Strength

    Exercise: Box Squat/lbs
    Reps: 3×12 50-60% w/ Chains or bands @ 115# first round then 95#
    Comment: Lift every 90 sec final set is max reps
    Strength

    Exercise: Barbell Row/lbs
    Reps: 3×8 135/95 @ 65#
    Comment: Lift every 90 sec, last set is max reps

    Metcon:
    3 Rounds
    4 min AMRAP
    200m Run
    5 Box Jump 30/24 @mod step-ups
    10 Pull-up @mod ring rows
    Max Burpee the remainder of time @mod preggo burpees
    1 min rest

    Result Type: AMRAP

    63 preggo burpees total

  • Oly Lifting + Pullups/T2B Workout

    Skill
    EMOM for 5 minutes: 5 Strict HSPU (shoulder width)
    3x15s L-sit Hold (2mins rest)
    Snatch and C&J triples
    HS Walk

    Strength
    5-5-4-4-3-3-3-2 Front Squats
    60kg - 60kg - 70kg - 70kg - 80kg - 80kg - 80kg - 85kg

    WOD
    EMOM for 5 minutes:
    10 Pullups
    10 T2B

  • Diane Workout

    Pre-WOD:
    1x20 Back Squat #125 Very happy I completed it. I stumbled on one rep but caught myself in time so I didn't drop the bar.

    WOD - For Time:
    "Diane"
    21-15-9
    - Deadlift (225#, 155#) #155!
    - HSPU (used a box) I would have tried working on the HSPU had I not been so tired doing the back squat. For some reason my shoulders were just a tad tired holding #125!

  • 12-20-2012 Workout

    5 Rounds

    15 KB Swings #44

    25 DU

  • C2B pullups/wall balls/ring dips Triplet Workout

    strength
    5-5-5-5-5 deadlifts (3 mins b/t sets)
    80kg - 90kg - 100kg - 110kg - 120kg

    workout
    For time:
    12-9-6-3 of:
    C2B pullups
    wall balls 8kg
    ring dips

  • Heavy Wall Ball/KB C&J Couplet Workout

    Strength
    5-5-5-5-5 deadlifts (3 mins rest)
    80kg - 90kg - 100kg - 110kg - 120kg

    WOD
    12-9-6-3 reps for time of:
    Wall Ball Shots (8kg)
    KB Clean & Jerk (28kg)

    Endurance
    10x100m Sprints (90s rest)
    More speed than endurance!

  • End of the World Workout

    “End of the World”

    2 rounds (40 min cap, unless the world ends before then)

    Using ONE bar

    21 Squat clean thrusters 95/65

    50 double unders

    21 power snatch

    50 double unders

    21 step ups with bar in rack position 20” box

    50 double unders

    21 overhead squats

    50 double unders

    31.1 weeks Preggo