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

  • Deadlifts & Box Jumps Workout

    6' TABATA Double Unders & Squats

    • 190 total reps

    Deadlifts & Box Jumps

    4 135# DLs & 4 seated box jumps every minute for 15 minutes

  • 09.28.12 WOD Workout

    Power Snatch 5×5 95,115,135,145, Ran out of time, tried 155 to see and failed first attempt.

    Then,

    5 Rounds

    15 steps walking lunge w/ barbell in front rack position 95#

    30 double unders

  • 9-26-12 Workout

    8 Minute AMRAP

    10 Pushups
    15 Snatches #75/55
    30 DU

    Rest 5 Minutes then:
    9-7-5

    L-Sit Pullup
    Ball throw situps
    4:01

  • Not Quite Helen Workout

    It was supposed to be 4 rounds
    * 400m sprint
    * 21 55# DB swing
    * 12 105# push press
    * rest 2 minutes

    both of us felt marginal. we did three rounds each, alternating.

    total time: 21:22

  • 100 L pullups Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 9:30
    Pretty much no warm up.. just a few minutes of basic stuff in my home before leaving to the playground to bang this WOD out.
    I did this last night, a little rainy, on a totally dark jungle gym metal monkey bars.
    The rainy part kind of effected my grip, but it wasn't too bad.
    I conciously broke them up into smaller sets to allow my rest/ break between working to be very little time. Less rest more work time is the key for me. If I go to failure, to get those extra couple reps will mean resting too much and then not being able to really push the whole time.
    I rested for about 1 minute or so maybe 2 then did a D.U. ladder going from 5050 (5,10,15,20,..50) in 5:10
    I need to slightly lengthen my jumprope I think.. I was o.k. if the sets were broken since it ws just a burner really. I normally can do lots of DUs unbroken but that number has gone down lately. I'm going to have to start back on working the DUs Post WOD I think.
    For me, I was kind of leaning back a little bit when doing the L pullups, and I really did not feel my midline/ core too much. I was feeling it in my back mostly, even though I did a bunch of GHDs on my last workout.

  • 09.26.12 WOD Workout

    8 rounds for max reps

    20 sec- Hang power clean 115/75 - MOD 60

    10 sec- rest

    20 sec- Push press 115/75 - MOD 60

    10 sec- rest

    Reps: 70. Still fighting off a tail end of a cold, so I went lighter in the weight. Felt pretty good in this workout and really paced myself. We did an ab workout afterwards.

  • 50s Workout

    Back Squats:
    10 (70%)
    8 (75%)
    8 (75%)
    8 (75%)
    6 (80%)

    For Time:
    50 double unders
    50 wall balls
    50 burpees
    50 double unders

    Skipped the strength portion for endurance

  • Nate Workout

    20min AMRAP
    2 MU
    4 HSPU
    8 KB swings (70/53#)

    5 and 1 MU

  • Burp It Up Workout

    Back Squats-
    10 (70%) - 110
    8 (75%)
    8 (75%)
    8 (75%)- 115
    6 (80%) -125

    For Time:
    50 double unders (100 singles)
    50 wall balls- 10lb
    50 burpees
    50 double unders (100 singles)

  • Pull ups, Wall Balls, Box Jumps, KB Swings Workout

    Part 1:

    Death by Pull-Ups

    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute....

    *15min Cap

    Part 2:

    30/20/10

    Wall Balls(20/14)
    Box Jumps(24/20)
    KB Swings

    10:00 flat on part 2, got through 11 set on pull ups before my hands ripped.