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

  • Tuesday 110712 Workout

    Continuous Pull-ups and Squats

    With a continuously running clock do one pull-up and one squat the first minute, two pull-ups and two squats the second minute, three pull-ups and three squats the third minute… continuing as long as you are able until you cannot complete the number of reps for that one minute round.

    Use as many sets each minute as needed.

  • Burpee/Squats," "Mental Challenge Workout

    Ladies WOD:

     20 Min AMRAP
      5 <a href='/journal/movements/1689'>Burpees</a>
      10 <a href='/journal/movements/1866'>Air Squats</a>
      15 DB Swings (15#/20#/25#)

      Carly--12 RDS

    Men's WOD: "Mental Challenge"

     6 RDS for Time
      5 Squat <a href='/journal/movements/11'>Clean</a> and <a href='/journal/movements/17'>Jerk</a> (135#)
      10 <a href='/journal/movements/52'>Box Jump</a>s (24')
      15 Pull ups

    This WOD Challenged me and really broke me down. Although it isn't overly difficult, for some reason, it got in my head and made me really work to finish. There were a few times that I almost did quit for the night. I'm glad that I didn't!

  • Barbell Rows, Push ups Workout

    1-1-1-1-1 Bench Press - 175 lbs

    THEN

    8 Barbell Rows (85/55) Did 95 lbs to get RX+
    10 Push ups

    AMRAP 10

  • Penriff WOD Workout

    10 Rounds:

    1 x Thruster @50kg (RX 80/50)
    1 Half Gasser
    2 x Ring Muscle ups (assisted)

  • Deadlift/Ball Slam Workout

    21-15-9
    deadlift - 145lbs
    ball slams - 14lb

  • May 26-2012 Workout

    part 1:
    1 min AMRAP Box Jumps - 24"
    1 min AMRAP wall balls - 20#
    1 min AMRAP Toes to Bar
    1 min AMRAP Push Press - 75#
    1 min AMRAP Burpees

    100 total reps

    rest as needed
    part 2:
    For time:
    Row 2k- 07:53 for the row

  • 100 Burpee Challenge Day 58 Workout

    100 Burpee Challenge Day 58

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds
    85, 95, 105

    For Time
    15 squat cleans (135/95#) - 65#
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • Mayhem Dec 4, '12 Workout

    20 Unbroken Back Squats - 115#

    10-9-8-7-6-5-4-3-2-1
    Squat Clean 105
    Burpee
    hang squat clean

    50-40-30-20-10-20-30-40-50
    Double Unders
    Sit-ups
    2x jump rope for du's

  • TTP Engine week 4 + Jacked gymnastics Workout

    Morning: 30 min walking
    Including a breath ladder up to 9 for 10 min
    110/136

    Afternoon: 120 min

    1.Jacked gymnastics
    Ring Muscle-up Technique
    Complete:
    - 2 x 5 small swings with a t-shirt or something light between your feet
    - 2 x 5 full ring swings (still with a t-shirt)
    - 3 x (2 swings + 1 hips to rings)
    - 3 x 2 inverted kip to bottom of dip
    + ring muscle up 8 x 1

    2.Conditioning
    Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ rest
    Rest. 2 minutes between sets of intervals

    Rower: 1.58.4, 1.58.0 / 500 m pace
    AB: 53 cal 53 cal

    3.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow