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

  • Fran Workout

    Pre-WOD:
    Heavy Thruster
    3-3-2-2-1-1-1 (135, 135, 155, 155, 155, 155, 155)

    For Time: 21-15-9
    -Thruster (95/65)
    -Pull UP

  • Texas Half Marathon Workout

    13.1 miles

    1:46:46
    8:08 avg min/ mi

  • Super Workout

    5 RFT
    10 Hang Cleans (185/115#)
    30 II Unders (Modified: 30 Lateral Bar Jumps)

    Post WOD
    50 Weighted Sit Ups
    50 Unweighted Sit Ups

  • 02.04.2013 WOD Workout

    Back Squat 5-5-5-5-5 <135/185/225/275/305(3 reps)

    Then,

    Using ONLY 1 bar

    2 Rounds

    Run 200m

    30 Back squats 135

    400m Run

    20 Box jumps 20in

    Run 200m

    10 Push jerks 135

  • 02.01.13 WOD Workout

    12min AMRAP

    20 Hang Squat clean(HSC) 135

    20 HSC 165

    With the remaining time; perform as many HSC as possible 195

  • Fran Workout

    Pre-WOD
    Heavy Thruster
    3-3-2-2-1-1-1

    Fran
    21-15-9
    Thrusters (95/65#)
    Pull-ups

    1.5 min slower. Lower back still smoked from squat snatches last week and I didn't have Julia to chase!

  • P90X Stretch X Workout

    Stretch X

  • SQT-PR-DL Workout

    Squats, Strict Press, Dead lift

    Warm Up: 2 min boxing round

    Current Weights: 255, 130, 280

  • SQT-PR-DL Workout

    Squats, Strict Press, Dead lift

    Warm Up: 2 min boxing round

    Current Weights: 255, 130, 280

  • 30 HSPU, 40 Pullups, 50 KB Swings (1.5 pood), 60 situps, 70 Burpees Workout

    M/ 39/ 137 lbs/ 5'-6"
    I did a different WOD during my lunch hour today:
    30 HSPU, 40 Pullups, 50 KB swing with 1.5 pood, 60 situps (anchored), 70 Burpees.
    As Rx: 12:30 I thought I moved pretty well overall.
    I was going at a good speed overall, but ended up with a pretty slow time... I must have wasted too much time on the burpees, because I was moving well on everythign else.
    I did strict HSPUs for the most part.. with only 2 kipping on the last 2.
    I was surprised how much I felt the situps.
    I did this at the Mid City Gym in my lunch hour - 20 min. warm up with lots of DUs and some KB swings.
    HSPU (21,8,2 - last 2 kipping)
    Pullups (25,15)
    KB Swings (with 55# KB) (18,14,10,8)

    Situps (anchored with DBs) (couple second pause at 20 & 40 - I actually felt these more than normal)
    Burpees (20,20,12,18)

    Good workout... I moved well and everything was As Rx... since they have KBs. The KBs are more challenging than the DBs since your grip has to be tight at the top more, but a great workout.
    Finished with some more DUs and some stretching.