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

  • CFW - 17Feb12 Workout

    2 Deadlift on the minute at 60% of your 1RM from last Friday for 9 minutes.
    Then:
    10.9.8.7.6.5.4.3.2.1
    SDHP 95#
    HSPU
    Burpee

    my 60% from last week was 207#

    This was a workout where yes I RX'd it but I just took too long, not a bad thing, just my HSPUs are not so fantastic to do this amount in a quick time frame, took too long to recover between reps starting at the 7 round....

  • 5/3/1 Squats Cycle 3- Week 1 Workout

    5x 125
    5x 145
    5x+ 165 20 reps

  • Travel WOD Workout

    4 x 1/4 mile sprint (treadmill @ 10mph)
    pushups:
    14,13,15,14,14,12,10

  • Deadlifts Workout

    Deadlift 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (165kg) / 2x (165kg)

  • Endurance WOD Workout

    4 rounds for consistency:
    800 m run or 50/40 cal row or ski
    40 air squats
    30 double unders
    20 push ups
    10 pull ups

    3 min rest between rounds.

  • 2-18-12 Sprint Intervals Workout

    WOD: Sprint Intervals 4 Rounds

    1 Round = Run 2 100m a 85% to 90% then run 1 55m at close to 100%. 1 min rest between reps.

    Ran all 100s between 14 and 15 seconds. Ran the 55m between 7.4 and 7.7 seconds

    55m - 8.03, 7.94, 7.84, 7.53, 7.43, 7.47 (r1), 7.56 (r2), 7.72 (r3), 7.59 (r4)

  • 1 mile TT Workout

    1 mile TT - 5:48
    5min rest
    800m - 2:47
    5min rest
    400m
    untimed

  • Metcon Workout

    • 4 Round of:
    Plyo Box Jump Ups (60/50 cm) 20 reps
    Standard Push Ups 20 reps
    One-Arm DB Power Snatch (30/22.5Kg) 10 reps

  • Barbell Fun Workout

    For Time:
    10-8-6-4-2

    -Dead Lift (#135/95)
    -Hang Clean
    -Push Press
    -Walking Lunges with Bar

  • Karen Workout

    150 wall balls @14#