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

  • 5 mi. run Workout

    5 mi. run - 40:40

  • 8-9-12 Workout

    10 Minute AMRAP

    10 DL (#225/#155)
    10 Mountain climbers (x4)
    10 Slammers 9 (#20/#15)

    3 + 3

  • 15 sets of 1 power snatch, 1 squat snatch, 4-5 OHS Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did this a little harder and with more concern for technique.
    I did 1 power snatch, then a full squat snatch, followed by 4-5 OHS.
    I had VERY LITTLE TIME TO DO THIS WOD. I streatched a lot at home before getting to the gym because my wife went to the gym and and then it was my turn... the kids were asleep.
    75 lbs, 80, 85, 90, 95, 100, 105, 110 x 5, 115 x 3 (last set I failed... my head just wasn't there)
    I did 2 sets of 7-8 hang power cleans with the 115 lbs just for a slightly differnt hip action and to get a final burn before gong home.
    For me, I need to practice the full squat snatch more often than all the other stuff... I NEED to work on getting more confidant about pulling myself quickly under the bar. I have metal plates only and I can't really dump, so when the weight gets a little heavy I'm not as confident... for me, I want to OWN 135 lbs, so I'm working towards that right now. I can do 15 BW OHS with 135 and I am strong enough, I need to work on speed and confidence.

  • Squats/OH Lunge/SDHP/Sprint/Burpee Workout

    Back Squats
    3-3-3-3
    (135 warmup),225,225,245,245

    7min AMRAP
    7 OH Lunge 95#
    7 SDHP (95#
    rest 2min
    7min AMRAP
    200m sprint
    15 Burpee

    4 +4SDHP
    3

  • Christine Workout

    3 rounds
    Row 500 meters
    12 Dead lift body weight (205lbs)
    21 20" box jumps

    Due to sloppy writing I thought it was only 2 rounds. If i'd have done the third i'd have had a visit from Pukie the Clown.

  • OH Walks and HSPU Workout

    Barbell Complex 7min @ 155#

    3rds
    200m OH KB Walk 1.5pd
    200m OH Medball Walk 20#
    10 HSPU
    ...then 50 Burpees

  • 8-9-12 Bench Press & Metcon (Lunges & Clapping PUs) Workout

    Strength:

    Bench Press: 6x135, 6x185, 6x225, 6x235, 6x250

    Metcon:

    21-15-9: Jumping lunges (each leg), Clapping Pushups

    Time: 2:52

    Other: 250m Row - time:00:43

  • 15 mins of 3 mins Workout

    Find 1RM Deadlift 210#

    3 min run 400m, as many MUs in time remaining
    3 min rest
    3 min run 400m, as many C2B pullups in time remaining
    3 min rest
    3 min run 400m, as many ring dips in time remaining

    6 C2Bs - couldn't find a comfy bar!
    15 ring dips
    12 C2Bs

  • Oldie but Goodie Workout

    Find 1RM bench press - 105
    WOD:
    For Time
    Max situps in 2 mins, stop at 100.
    If not to 100, finish balance in burpees.
    80 situps, 20 burpees - 3:55

  • WOD 120809 Workout

    1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

    Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.

    2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

    50/54/58/62(f)/62/70/70(f)

    70/78/80/88
    * ran out of time