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

  • 30 minute AMRAP of rope Climb and pushups Workout

    No other rquirements were given.
    I decided to do 2 rope climbs followed by 20 pushups basically doing rope on the odd minute and pushups on the even minute. This would have given me 30 & 300 not bad for 30 minutes of work.
    I ended up with 28 & 280, 1 round short.
    I was actually well ahead but my hands were starting to get ripped up adn so I put on more tape on my palms areas at the end. I was not wrapping the best with my feet, but I was driving wtih my legs a lot and hips.
    I actually felt it in the pushups. I did GRACE yesterday and my shouders and chest, etc. were a bit sore and tired.
    Great WOD, but wiped me out a bit and I did not properly cool down and stretch... had to rush home to watch Brady and spend QT with him while Kendall went to a party.

  • 03.04.2013 Workout

    15 min AMRAP
    10 KBS (2/1.5 pood)
    10 Box Jumps (24/20)
    10 ring dips

    Lowest band for dips. Also no rings. Was moving slow today.

    7 rounds completed + 11 reps

  • Presses and a quickie Workout

    Dynamic warm-up

    WOD

    “Death by Strict Press”

    1 more press every minute on the minute 115
    Made it 5 rounds + 6 reps.

    Then for time:

    30-20-10

    Double-unders

    KB Swings 1.5/1 pood

  • Max Reps Push Ups / Pull Ups Workout

    5 Rounds

    61 Push ups / 29 Pull Ups

  • Gauge Workout

    “The Gauge”

    500m Row

    40 Squats

    30 Abmats

    20 Push ups

    10 Pull ups

    Rest exactly 5 minutes, then;

    Run 1 mile for time

    Score as 2 separate times for the workout.

    1sec PR..:) the run was slow & cold. 23 degrees & i was numb after a 10min 1 mile run.

  • 3 Mile Run Workout

    3 mile run through town

  • Gauge Workout

    “The Gauge”

    500m Row (around 2:01)

    40 Squats (couldn't go unbroken-- had to break them up)

    30 Abmats

    20 Push ups ("boy" push-ups)

    10 Pull ups (ring rows)

    Rest exactly 5 minutes, then;

    Run 1 mile for time

    Score as 2 separate times for the workout.

    6:09, a 2 second PR
    1 mile run - 10:47 (I never stopped running!)

  • CFP Workout

    Back Squat 4 x 3 @ 80%, 100#

    3 Rounds:
    10 Goblet Squat – Rx 20#
    5 Burpees
    10 Sit Ups
    5 Burpees
    10 Box Jumps – Rx: 20
    5 Burpees
    Finish : 7:55

  • WOD Workout

    Thruster
    5-5-3-2-1-1

    Cash out:
    AMRAP in 7 minutes
    30 reps Thruster 45/75#
    30 reps Thruster 65/95#
    30 reps Thruster 85/115#

  • Wendler 5/3/1, week 1: Press & Deadlift Workout

    5:00 mobility
    5:00 KB

    5/3/1 week 1
    rest 3-5 min

    OH Press
    warm-up
    20x5, 25x5, 30x3
    working set
    30x5, 35x5, 40x5+ (13) (1RM @55#)
    5x10 @ 25#

    Deadlift
    warm-up
    55x5, 65x5, 80x3
    working set
    85x5, 100x5, 115x5+ (15) (1RM @150#)
    5x10 @65#

    Trying a new program out based on the Wendler 5-3-1. It's basically the same stuff I've been doing just more structured. http://www.strstd.com/ is a great site to make a template and record stats. I had to revise it because I still want to CF 2x a week and our garage schedule only allows 2x a week to workout. I'm excited to see the progression.
    The weight is a little easier than what I've been used to, but that's how the program is designed various % off 90% of my 1RM. Psychologically it really helps. It's supposed to be a slow progression.
    So far the 3-5 min rest is kinda the hardest part. I did some light mobility to stave off the boredom and had to cut it shorter during the deadlifts since to make our Gymboree date.