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

  • Rx - Christine Workout

    “Christine”

    3 Rounds for time

    500m Row
    12 Body weight deadlifts (115#)
    21 Box jumps 20′

    3rd time doing this one. (Nov. 2012 = 13:38, Jan 2013 = 13:25, Oct 2013 = 13:11)

    13:11

  • Front Squats, Run, KBS, KB SDHP Workout

    Front Squat 7×1 (don't remember the weights, but ended on body weight, 115#)
    then,

    For time;
    4 Rounds
    200m run
    20 KBS 2/1.5p (MOD: 1pd)
    20 KB Sumo deadlift high pulls 2/1.5p (MOD: 1pd)

    12:30.

    I was going to do the silver KB, but realized this was pretty lower back intensive, and I need to take it easy on those movements. Fortunately, the 1pd felt fine, no disc pain over the weekend!

  • Wall Climbing and Bouldering at Brooklyn Boulders with the kids Workout

    I went to Brooklyn Boulders with the kids and we did a lot of bouldering this time.
    I was concentrating on really trying to perform specific routes and to try to increase the difficulty and get some varying experience on the wall.
    I was much better at the V1 & was able to do a bunch of V2s as well.
    I was working on some V3s... got pretty good a few.. I'll just keep at it.. my hand strength has improved but still needs a lot of work.
    Forearm and hand/ grip strength is what is tired and going.. I might try to tape my hands a bit next time as well.
    Good time... both kids did well.
    kendall also was getting good at V0.. legitimately.
    We were there and climbing for about 4-5 hours off and on.

  • Call to Arms WOD 6 Workout

    L sit Chin-ups (strict):
    BW(81kg) * 5 = 405kg
    BW * 5 = 405kg
    BW * 5 = 405kg
    TOTAL = 1,215kg

    Weighted Dips:
    BW + 10kg x 6 = 546kg
    BW + 10kg x 7 = 637kg
    BW + 10kg x 7 = 637kg
    TOTAL = 1,820kg

    Seated Hammer Curl:
    14kg x 8 = 224kg (each arm)
    14kg x 8 = 224kg
    14kg x 8 = 224kg
    TOTAL = 672kg

    One Arm Seated Dumbell Overhead Extension:
    10kg * 8 = 160kg (each arm)
    10kg * 8 = 160kg
    10kg * 7 = 140kg
    TOTAL = 460kg

    Barbell Curls - Low to Middle/Middle to upper/Full motion.
    24 x 17.5 = 420kg
    24 x 17.5 = 420kg
    24 x 17.5 = 420kg
    TOTAL = 1,260kg

    Skull Crushers
    8 x 20kg = 160kg
    8 x 20kg = 160kg
    7 x 20kg = 140kg
    TOTAL = 460kg

    TOTAL= 5,887KG

  • Partner Squat Cleans Workout

    60 Squat Cleans with a partner (135lbs)

  • 1st Workout

    warm up with 500m jog, 20 lunges, mountain climber walk, stretches.

    w.o.d.
    500 m run
    20 push ups, 20 burpies , 20 lunges , 20 pull-ups
    3 rounds

    warm down skip, light jog

  • 10/14/13 Run, T2B, Box Jumps, Ring Dips Workout

    Group warm up, then,

    6 Rounds

    200m Run – w/ 25/45# plate

    10 Toes 2 bar MOD K2E

    10 Box jumps 24/20

    10 Ring dips MOD purple band

    Time 23:25

  • hit the deck Workout

    regular hit the deck

  • For Time Workout

    1-2-3-4-5-6-7-8-9-10

    Thruster 52kg
    Burpees Salto a Disco
    Toes To Bar

  • UNF - run, bench, inc dbell, dbell mil press, dbll curl, dip wtd Workout

    run: 1 mile
    time: 7:46

    bench: 135# x12, 155# x8, 175# x6, 185# x4, 185# x3
    inc dbell: 45# x8, 55# x8, 65# x4
    dbell mil press: 35# x12, 40# x6
    dbell curl: 25# x12, 30# x8
    wtd dip: 25# x12, 35# x6