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

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (20/14)
    Wore a 50lb vest, lost count

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

  • OLY Only Workout

    1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
    2x1 @ 95# 1x1 @ 105 1x1 @ 105 again
    2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
    2x1 @ 135 1x1 @ 140 1x1 @ 140
    3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.
    4x2 @ 240/260/270/270
    4) High-Bar Back Squat 1x1 @ 300

    300 is not a PR but is the first time i'd hit it in a long, long time.

    YouTube Link is provided on both my Pumphouse Industries page and my usual Facebook Account

  • Strength Strength

    70 min
    Warm up for 10 min

    1.Back squat - 5 x 5

    2.Bulgarian split squat w/barbell - 3 x 8/s.
    40 40 40 kg

    3.Hip thrust - 3 x 12
    60 kg

    4.A) Hamstring machine 3 x 10
    30 30 35 kg
    4.B) Abductor machine 3 x 15
    40 45 45 kg

    5.EMOM7: abs

  • CFW - 11Apr12 Workout

    ME Thruster
    Worked up to a new PR of 205#

    then:
    15 Min AMRAP
    15 Wallball 20/14lb
    10 Burpee to 45lb Plate
    50m Slamball Toss

    Total: 4 rounds + 19 (15 wallballs 4 burpees) and for a slamball I did 30# so Rx+

  • TGU w/ Triple Triplets Workout

    Skill: TGU (10 minutes to find a heavy max on each arm)

    Triple Triplets
    20w/20w/20w x 3 non-stop at each station before switching to the next

    Station 1 - ring rows, pushups, air squats
    Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
    station 3 - situps, mountain climbers, flutter kicks
    * 1:00 rest in between stations
    * repeat twice

  • WEDNESDAY F.O.D 20120411 Workout

    On the minute every minute for 12 minutes :

    3 DL 135/95# (start up weight)
    3 Burpee box jump

    • You must go up in weight at each set.
    • 100 burpee penalty for DNF.

  • Jump and Press Workout

    Find 1RM of strict shoulder press

    Then:

    5 two minutes rounds
    75 II unders (100 singles)
    Remaining time max rep push press (115/75)
    Rest 1 minute in between rounds

    Then:

    40-30-20-10 situp sprints
    The amount of time it takes for each sprint
    is the rest time in between sprints.

  • Deadlift Strength

    10min or less:
    Build to a heavy set of 8.

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (20/14)

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

  • Jump and Press Workout

    Find 1RM of strict shoulder press

    Then:

    5 two minutes rounds
    75 II unders (100 singles)
    Remaining time max rep push press (115/75)
    Rest 1 minute in between rounds

    Then:

    40-30-20-10 situp sprints
    The amount of time it takes for each sprint
    is the rest time in between sprints.