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

  • Bike Row & Ball Workout

    10 MINUTES TO ESTABLISH 1RM Thruster 155lbs

    CONDITIONING: PARTNER UP

    1) AIRDYNE 50-40-30-20-10 CAL

    2) PARTNER ROWER 500-400-300-200-100M

    3) PARTNER WALL BALL 50-40-30-20-10 20lbs

    Partner with Sara..

  • Out of town Workout

    Was out of town but squeezed in a quick workout.

    Tennis court springs x 4 lengths
    10 burpees
    5 HSPU
    Stairs jump (box)

    Five rounds took me about 16 minutes.

  • Power Play Workout

    Pre-WOD
    Work Up to a heavy Squat Clean to Overhead

    For Time:
    -15 Power Clean (135/95#)
    -30 Wall Ball Shot (20/14#)
    -45 II Unders (2:1)

    -10 Power Clean (155/105#)
    -20 Wall Ball Shot
    -30 II Unders

    • 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

  • TABATA Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.

    Pull ups: 10/10/10/9/8/8/8
    Push ups: 13/11/11/11/11/11/11/11
    Sit ups: 10/10/10/10/10/10/10/10
    Squats: 17/16/15/15/14/14/14/14

    Total score of 43.

  • Starting Strength Workout A Workout

    Back squat 3 x 5 reps
    250-250-250

    Bench press 3 x 5 reps
    185-195-195

    Deadlift 1 x 7 reps
    255

    Pull-ups
    8-8

  • 1/2 Outlaw Workout

    20 minutes to a 1 RM Snatch - 195# PR
    20 minutes to a 1 RM C&J - 235

    5x3 FSquats - 225

  • Beginner - Run, Push, Crunch, Squat, Run Workout

    200m Run
    21-15-9
    Push up
    Sit up
    Squat
    200m Run

  • 03.18.2013 Workout

    EMOM 12 min
    3 Deadlift (315/205)
    5 Push up
    7 Box Jump

    125# dead lift. Need to learn rebound on box jump

  • Main site WOD 3/18/13 Workout

    Clean and jerk
    3-3-2-2-2-1-1-1

    155x3
    155x3
    185x2
    185x2
    185x2
    205
    215f
    215 PR

  • 130318 Workout

    1) EMOM for 5 minutes:
    2 Snatches (full) @ 80%
    Then, when the clock hits 5:00-
    2 minute AMRAP of:
    Snatches (full) @ 80%
    Score: 165#
    2
    1
    1
    1
    0
    Total Successful lifts - 5
    Max Rep in 2mins - 2

    Conditioning
    1 minute ME Ring Dips.
    -then (no rest)-
    4 minute AMRAP of:
    15 OHS @ 95/65#
    20 Pull-ups
    30 Double-Unders

    -then (no rest)-
    1 minute ME Ring Dips.

    -then (no rest)-

    4 minute AMRAP of:
    15 OHS @ 95/65#
    20 Pull-ups
    30 Double-Unders

    -then (no rest)-
    1 minute ME Ring Dips.

    Score:
    25 Ring Dips
    1+6
    20 Ring Dips
    1+8
    13 Ring Dips