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

  • March 23rd, 2011 Workout

    6 minutes Airdyne cycling

    5x10 squats, 35kg
    5x10 pullups, using a purple and black rubber band

    5x
    30s Airdyne cycling (max)
    10 pushups
    30m walking lunges with 6kg med ball
    10x lateral pulldowns (26kg)
    mountain climber (10x each leg)
    30m prowler (30kg / 66 lbs)

  • 15-12-9 HSPU and KTE Workout

    For time:
    15-12-9
    Handstand Push-ups
    Knees to Elbows

    Did the WOD with only 1 ab mat, but didn't touch my head each time...I can do it with only 1 ab mat but it's slow and more of a 1RM type feeling, so for metcon purposes I use 1 but don't necessarily touch each time. If I used 2 ab mats they'd stop me before I got to the lowest point...I'm in the "between mat" stage :). Anyways, happy with my time and my effort!

  • 5 rounds of: Zots press x 5-8, DB Push up & Row x 8-10, KB paused Bulgarian deficit single leg lunge x 5 each leg Workout

    round of the following triplet/ mix
    Zots press x 5-8
    DB Push up & Row
    KB paused Bulgarian deficit single leg lunge x 5 each leg

  • Quick 150 Workout

    10 x body weight dips
    10 x standing dumbell hammer curl to shoulder press - 5 round x 12kg
    10 x back extension

    5 rounds for time.

  • Squat cleans and wall balls Workout

    7min AMRAP:
    * 3 squat cleans (60-70% of 1RM)
    * 20 wall balls (20/14lbs)

  • Front squat on the minute Strength

    3 frontsquats on the minute for 10 min

  • 3-23-11 KB Snatch & Push ups and then a repeat of yesterday's WOD Workout

    21-15-9

    KB Snatch R 1p

    KB Snatch L 1p

    “Hand-release” push ups

    TIME: 6:12 .... dawn told me to go unbroken, so i did in every set except the 15 KB snatches on the L arm. I surprised myself today.

    So, since I was feeling "good" I thought I would redo yesterday's double under and running WOD because I knew I could beat my time as I felt like I had lead in my feet yesterday... everything felt slow. So, today I did all of my double unders on the mat outside and they were way better- I started off linking the first 50 (of 100) without stopping. I also know I was pushing the run harder because I felt like my lungs were truly on fire. I ended up taking 2.5mins off of my time and did 16:00 today. I couldn't stand up, let alone see straight for the next 10mins after I finished and I know my calves are going to hate me for a few days, but it was worth it to kick this WOD in the ass.

  • Badger Workout

    Badger

    Result: 29:43

  • Shoulder press Strength

    Shoulder press 3x7 + 3x5 +3x3

  • The Empire Workout

    15 min (used 135lbs; finished 1rd + [5+4] + [4+3] + [2+1] + [1]
    5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5. Work with a compatible partner. Their set is your rest.

    Hang Power Clean @ 65% of 1 RM
    Hang Squat Clean (same load)

    Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
    For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.

    CA$H OUT: 3mins of Double Unders
    total 177; 10 burpees for buy-ins.