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

  • I pick things up and put them down Workout

    10x10 Standing DB Press
    3 @ 50's
    1 @ 45s
    6 @ 40's

    10x10 DB Bench Press
    50's

    3x10 @ 25# DB's

    Front Raise
    Laterals Raise
    Reverse Fly

    10 Curl @ 35's
    10 Dips
    6 Curl @ 45's
    10 Dips
    6 Curl @ 45's
    10 Dips
    6 Curl @ 45's
    10 Dips
    10 Curl @ 35's
    10 Dips

  • TheFiveThreeThousand Workout

    Do 3000m at 5'00" mile pace in any combination of intervals (>=200m) with any amount of rest. Time from the beginning of the first interval to the end of the last (completing 3000m). Only count the time spent running at 5'00" or faster. Suggested to start with 7x400m (avg 74.5" each) plus 1x200m. If you can complete this in 9'19", then the workout was appropriate for you. If it took longer then do 15x200m. If you were faster, then increase the length of intervals. Examples: 6x400,1x600 ---> 6x500 ---> 5x600 ---> 4x700,1x200 ---> 3x800,1x600 ---> 3x1000 ---> 2x1500 ---> 3000m non-stop (the ultimate goal!).

    Today (chilly 43 degs, breezy, crappy HS track off of Holmes):
    400m 74", rest 2:02
    400m 72", rest 2:04
    400m 74", rest 2:25
    400m 74", rest 2:23
    400m 76", rest 2:11
    400m 76", rest 2:18
    400m 75", rest 1:02
    200m 36.4"
    Total: 23'41" (9'14" work)
    39.0% work, 61.0% rest (non-stop would be 100.0% work)

  • Track (Bounds, Strides, Running, Long Jump, KB Throws, Running) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    Some abdominal, hip and quad bodyweight exercises
    6x30m Bounds for Height on Grass (very short rest)
    2x40m Alternating-Leg Bounds
    2x40m Right-Leg Bounds
    2x40m Left-Leg Bounds
    2x40m Bounding Sequence (3 Right-Leg Bounds + 1 Left-Leg Bound)
    2x40m Bounding Sequence (3 Left-Leg Bounds + 1 Right-Leg Bound)
    4x80m Strides on Grass
    6x50m Heel-to-Toe Runs
    3xLong Jump Takeoffs (Standing 9-step Bounding Approach) - 22.20m
    6xKB Throwing Sequence (2 KB Broad Jumps + 1 KB Throw)
    3x150m Runs
    Some Jumping Rope + Static Stretching (Cooldown)

  • 11.13.2013 Workout

    Strength
    3x3 Shoulder press
    3x3 Push press

    55, 65, 70. May have been able to do 75#
    75, 85, 90. Could have done 95#

    WOD
    5RFT
    5 Wall walks
    10 V-ups
    20 Box jumps (24/20)

    RX. 15:25

  • Fran Workout

    For time complete:
    21-15-9 Thruster (65/95#) Pull-up

  • Squats - KB Turkish Get-ups - Push Press Workout

    Pre-WOD
    • 5k (23:58)

    WOD - 10 rounds
    • 5 squats
    • 5 KB Turkish get-ups (20 lbs)
    • 3 push press (95 lbs)

    Post-WOD
    • 100 sit-ups

  • Grace Workout

    For time:
    30 Clean and Jerks (95/135#)

  • pre_test workout Workout

    6 rounds
    20 squat
    15 push up
    30 flutterkick
    10 reverse bench
    5 box jump

  • Clean and jerk 135/95 Benchmark Workout

    20 Min Amrap

    500 m Row
    70 pound Deadlift, 15 reps
    400 m Run
    30 pound DB Snatch, 12 reps
    500 M Row
    55 pound Front Squat, 9 reps
    55 pound Push Jerk, 6 reps

    notes 400m Run completed in second round

  • Clean/Back Squat/300M Row Sprint Workout

    Strength: Clean (65%) 3-3-3-3-3 Back Squat (65%) 6-6-6-6-6 Bonus: Deadlift (65%) 6-6-6-6-6 Bonus: Muscle Snatch (65%) 6-6-6-6-6 WOD: Rowing Sprints!!!! 5 efforts of 300m. Rest as needed in between.
    Clean: 65#
    Back Squat: 90#
    Dead lift: 155#
    Muscle snatch: 33