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 rounds of: underwater swim 50m + 50 air squats Workout

    Do 5 rounds of swimming underwater only (no breathing and no movement above water) for a pool length (50 m) + 50 air squats
    This is much tougher on the legs with the squatting but a fun challenging change of pace WOD.
    I think I did well this morning at 6:30 before work... I did warm up with a bunch of stretching, pushups, lots of DUs, and air squats to get loose upstairs and then did the WOD...
    Post WOD I took a steam and stretched out for about 10 mins.
    Fun Time... my shoulder and left elbow has been feeling a bit tweeked so I wanted to lay off my upper body and do something I haven't tried in a while. Fun stuff

  • Clean Technique Workout

    Hi Box (At Hip) Clean Technique - 95, 115, 135, threw in some Jerks

    Clean + Hang Clean + Jerk - 4/5 sets at 185#

    3 attempts to (Daily) Max at Clean & Jerk - 225#

    Yoga.

  • Mad Martha Workout

    Hat draw for reps/movements

    10 2:00 rounds, 10 secs in between
    When reps/movement is complete, do push ups for total score

    40 elite sit ups
    50 squats
    40 lunges
    plank - 2' (2 push up penalty per rest)
    Coach does sit ups
    40 double unders
    30 wall balls
    30 box jumps
    monkey hang - 2' (2 push up penalty per rest)
    15 burpees

  • They ain't about that life! Workout

    Warm-up 3 rounds
    10 bear squat
    4 hand walk
    10 toe touch
    10 fish out of water

    5 rounds
    KB swings 20-30-20-30-20
    Push-ups 40-20-10-20-40
    Pull-ups 8-8-5-8-8
    Dips 8-12-8-10-8
    Deadlift-row-clean-press 4-4-4-4-4

    Strength:
    DB Bench Press
    Elevated Rows

  • L-Sit, Handstand Walk, Chest to Bar, Snatch Workout

    Perform the following tests:

    L-sit for time.
    Handstand walk for distance.
    Chest to bar weighted pull-up for load.
    Snatch 1 rep for load.

    Tuck-sit on dip station subbed for L-sit: 40 sec
    Handstand Walk: 4 ft
    Chest to Bar: 20#
    Snatch: 90#

  • Combat Workout

    Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
    5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

    Weight: 135, 155, 185, 195, 205

    2 RFT:
    -15 Squat Clean (115/75)
    -15 Push Press
    -15 T2B
    -15 Lateral Jumps over Bar

  • Extra Strength Workout

    Mid-day
    Front Squat (FS) 5x5 #215 (2 min between sets)
    Dead Lift (DL) 1 RM #425
    3x10 Hip Ext #25

    Evening
    3 Snatch EMOM for 10 minutes #135

    Rest 5 minutes
    Snatch 1 RM #155

  • "Fight Gone Bad!" Workout

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)
    Rest

    30,25,17,18,19
    25,20,16,18,19
    21,17,16,18,18

    297

  • Outlaw 130121 Workout

    For Thursday:
    BB Gymnastics

    1) Snatch:
    5X1 @ 80%, (155) Made all 5
    5X1 @ 90%, (170) 3/5
    8X1 @ 75% (145) 8/8
    – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

    2) Clean & Jerk:
    5X1 @ 80%, (235) 5/5
    5X1 @ 90%, (265) 3/5
    8X1 @ 75% (225) 7/8 (Power clean + push jerk alt with full squat and split jerk)
    – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

    Conditioning
    Tonight....

  • Mon 2/11 Workout

    Strength:
    Back Squats 6 x 3 @ 90%

    WOD:
    21-18-15-12-9-6-3
    Box Jumps 24/20
    Burpees

    Optional:
    1. Skill Work
    2. Row 200m (sprint)
    3. 50 sit ups