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

  • 05.08.12 WOD Workout

    20min AMRAP

    5 HSPU w/2ABMATS

    10 Jumping Lunges/leg (L/R=1 Rep)

    15 Pull ups

    6 plus 4 pull-ups

  • 05.07.12 WOD Workout

    Squat Challenge lift 3@ 115# x20 reps

    Then,

    12min AMRAP

    30 Double Unders

    10 Slamballs 20#

    12+10 DU

  • Hurt Knee: Abmat/Ring Dip/SDHP Workout

    For time:
    40 Abmat
    Ring Dips, 21 reps
    2 pood SDHP, 21 reps
    30 Abmat
    Ring Dips, 15 reps
    2 pood SDHP, 15 reps
    20 Abmat
    Ring Dips, 9 reps
    2 pood SDHP, 9 reps

  • Thruster with Thruster/Hand Release Pushups Workout

    Part A:
    12 Mins to find your 1RM Thruster Post your weight in description since scoreboard will be for Part B.

    1RM=225lbs

    Part B:
    5 RFT of:
    10 Thrusters 95#
    10 Hand Release Pushups

  • Are We There Yet? Workout

    1x20 back squats.. 105#

    WOD -
    400 m run
    100 pushups
    75 KBell swings (#25)
    50 Toes to bar
    400 m run

  • Floor Press 12x2 Workout

    floor press 12x2

    185# for first 6 rounds
    205# for an attempted round. got 1 rep
    195# for the remaining 6 rounds

    This was fairly tough. I liked it!

  • Fat Bar Fran Workout

    At CF level one cert.. Got stuck on a fat pullup bar and had a crappy time...

    21-15-9
    Thrusters (95)
    Pull ups

  • Snatch Balance/HP Snatch/SDHP/Pull Up Workout

    Snatch Balance
    2-2-2-2
    115,135,145,145

    AMRAP 12min
    5 Hang Squat Snatch 95#
    9 SDHP 95#
    7 Pull Up

    No rounds were scored. Working solely on form.

  • ''Deadlift 5-5-5+ & The Griddler'' Workout

    Warm-up Drills (05.07.2012)
    Run 800m
    2 Rounds for Quality:
    7 x Burpees
    15 x Hollow Rocks
    -Shoulder Mobility**
    -ITB Stretch
    -Groiners
    -Inchworms/Cobra Stretch
    -Calf/Soleus Stretch

    ''Deadlift 5-5-5+'' (05.07.2012)
    Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    5 x 40% 105
    5 x 50% 115
    3 x 60% 140
    5 x 65% 150
    5 x 75% 175
    5+ x 85% 195 - achieved 8x reps

    ''The Griddler'' (05.07.2012)
    Complete as many Rounds/Reps as possible in 12:00 of
    5 x Overhead Squats - First time using weights on bar - 65#
    10 x Knees-2-Elbows
    80 x Single-unders

    4 rounds + 5

  • 5k Beach Run Workout

    Ran 5k with Jeff, along the beach of Mayan Riviera. Ran through a couple other all-inclusive resorts, and explored an abandoned resort! Will have to go back there later with a camera. Oh, and did a little beach combing too.

    :) :) :)