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

  • ''Deadlift 5-3-1+ & Malingering II'' Workout

    Warm-up Drills
    Run 400m
    Hollow Roll To Superman x 5 each way
    20ft Duck Walk
    20ft Crab Walk
    20ft Front Roll/Bear Crawl
    20ft Leg Kicks
    20ft Lateral Lunges
    2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

    ''Deadlift 5-3-1+'' (05.21.2012)
    Work through the following sets of Deadlifts using the percentage based sets outlined below.
    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% 100
    5 x 50% 115
    3 x 60% 140
    5 x 75% 175
    3 x 85% 200
    1+ x 95% 220, achieved 8x

    ''Malingering II''
    Complete as many rounds as possible in 15:00 of
    Run 200m
    20 x Overhead Walking Lunges 35lbs
    15 x Strict Push Ups
    10 x Box Jumps 20''
    achieved 3 rounds + 25m of run

  • Helen Workout

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • MON 10.15.12 Workout

    A. Front Squat: 12-8-4, 2min rest
    B. 10 sets:
    5 burpees AFAP
    100m row/run or 20sec AirDyne
    3min rest

  • WED 10.18.12 Workout

    A. Deadlift: 15-10-5, rest 2 min
    B. Partner WOD for time: Partner 1 (P1) does 4 Turkish get ups. Partner 2 (P2) does 4 burpees, then rests while P1 completes Turkish get ups. Switch back and forth until reaching a team total of 100 total Turkish get ups.

  • WED 10.18.12 Workout

    A. Deadlift: 15-10-5, rest 2 min
    B. Partner WOD for time: Partner 1 (P1) does 4 Turkish get ups. Partner 2 (P2) does 4 burpees, then rests while P1 completes Turkish get ups. Switch back and forth until reaching a team total of 100 total Turkish get ups.

  • Saturday 10/20/2012 Workout

    WOD 1 – AMRAP 10 Min
    - Run 400m
    - 15 Push Press: 75 lbs
    - 1 Rope Climb

    WOD 2 – Max Reps
    - 1 Min. Max Rep Deadlift: 155 lbs
    - 1 Min. Rest
    - 1 Min. Max Rep Burpees (w/ Jump at top)
    - 1 Min. Rest
    - 1 Min. Max Row (Cal)

    WOD 3 – Chipper
    - 15 Power Clean: 55 lbs.
    - 30 Push Up
    - 15 Front Squat: 55 lbs.
    - 30 Pull Up
    - 15 Power Snatch: 55 lbs.
    - 30 Box Jump: 24"
    - 30 Ab Mat Situp
    - 15 Thruster: 55 lbs.
    - 30 Toes-to-Bar

    SCORE 1: 2 + 2/3
    SCORE 2: 59
    SCORE 3: 14:29

  • Sautzer Workout

    60 pull up
    50 swing
    40 double under
    30 globet squat
    20 push up
    10 burpee

    I used 16 kg KB

  • PT CLASS 188 Workout

    PT Class 188 10-22-12

    3 mile formation run

    5 hill repeats (approx 200m)

    Body weight exercises:

    Push ups
    Air squats

  • 28.12.2018 Workout

    lepoja

  • 4 mile Workout

    4 mile