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

  • Nancy Workout

    Bench press @90% max 3x2
    OH Squat 5x3
    (Nancy)
    5 rounds
    Stoplight Run 400m
    15 OH Squats 75lbs

  • 3.15 mile jog/stairs Workout

    description

  • Tuesday 7/2/13 Workout

    10 min AMRAP

    10 burpees
    25 double unders

    8 rounds + 23

  • Tempo Runs - 6x200m Workout

    Strength
    5x1 Strict Weighted Deficit HSPU (10kg)
    Kept falling of the wall so just went with singles.

    Sprinting/Running
    4 minute Run + Running drills + Dynamic stretching (Warm-up)
    Tempo Runs - 6x200m (2 minutes rest)
    (36s - 36s - 37s - 37s - 36s - 36s)
    3 minute Run + Static Stretching (Cooldown)

  • Back squat Workout

    3 x 3

  • Mace Workout

    Metcon: “Mace”
    10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35) - 26#
    1-3-3-4-5-6-7-8-9-10 Ball Slams (20/14)

  • WOD Workout

    Strength:
    3×3* Press (1st Set @ 70% of 1RM, 2nd Set @ 80%, 3rd Set @ 90%) (105# x5)

    Conditioning – 30-20-10 Reps For Time:
    Burpees
    Kettlebell Swings (53/35)
    Double Unders

    Extra Credit:
    400m Run - 1:29

  • The Dirty Thirties Workout

    FOR TIME:
    30 Burpee
    30 Pullup
    30 Thruster (95,65)
    30 Double Under
    30 KBS (53,35)
    30 Wall Ball (20,14)
    30 Box Jump (24,20)
    30 Sit Ups

  • Cindy Workout

    "Cindy"
    20 min AMRAP
    - 5 Pullups
    - 10 Pushups
    - 15 Squats

    Hamstring still a little tight. Didn't affect WOD, though. The pull-up bar on the rig they just made are super thin. Opened up the left middle finger base callous.

    Weight: 184.2
    Body Fat %: 9.4% (according to BI Hand Calculator)

  • July.2 Workout

    EMOM - 25 minutes
    2 x bear complex (60/40)
    burpees for the remainder of the minute
    (score at the end is the amount of burpees)