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

  • 5-21-2012 Workout

    Front Squats (FS)
    2-2-2-2-2-2-2-2-2
    135 x 1 / 155 x 4 / 145 x 4

  • Travel WOD #5 Workout

    3 minute AMRAP at each station, 30 secs between stations:
    Decline push-ups (scaled to regular pushups after first 20 reps)
    Squats
    Bench dips
    Sit-ups

    Score = total reps

  • 120522 Workout

    15 minutes to a establish a 3RM Back Squat.
    === We didn't do the 3RM Back Squat
    === We did 10 TGU (5 on each side)

    -then-

    3 rounds for total reps of:

    90 sec. ME Power Cleans 135/95#
    90 sec. Rest
    90 sec. ME Burpees
    90 sec. Rest

    === I used 30 lbs dumbbells on the Power Cleans and 12kg (26lbs) KBs on the TGU

    Score: 17,22 | 18,22 | 16,21 = 116

  • Heavy Ramp up Workout

    For time
    1-2-3-4-5
    Rope Climb
    Clean & Jerk @85/55
    MU (sub 5 wall balls)

  • Sled Aftermath Workout

    3 rounds for time

    10 Front Squat @50/30
    2x40m Sled Push (20/40/60kg)(Weight increases each round)

  • 1 Mile Workout

    1 mile

  • Helen Workout

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • ''Deadlift 5-3-1+ & Malingering II'' Workout

    Warm-up Drills
    Run 400m
    Hollow Roll To Superman x 5 each way
    20ft Duck Walk
    20ft Crab Walk
    20ft Front Roll/Bear Crawl
    20ft Leg Kicks
    20ft Lateral Lunges
    2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

    ''Deadlift 5-3-1+'' (05.21.2012)
    Work through the following sets of Deadlifts using the percentage based sets outlined below.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    5 x 40% 100
    5 x 50% 115
    3 x 60% 140
    5 x 75% 175
    3 x 85% 200
    1+ x 95% 220, achieved 8x

    ''Malingering II''
    Complete as many rounds as possible in 15:00 of
    Run 200m
    20 x Overhead Walking Lunges 35lbs
    15 x Strict Push Ups
    10 x Box Jumps 20''
    achieved 3 rounds + 25m of run

  • Competitor Class WOD 5.22.12 Workout

    Skill: 10-15min of muscle up work/progressions

    WOD:
    Buy in: 10 Wall Walks

    Three rounds of:
    21 Wall ball shots, 20lb ball
    21 Toes-to-bar

    then,
    1 x Lane of Pain farmer's carry(88/70ish)
    28 Burpee box jumps, 24"/20" box
    1 x Lane of pain farmer's carry (88/70ish)

  • Angie Workout

    Pre WOD Strength: 1x20 back squats - 115

    WOD:
    "Angie"
    -100 pull-ups
    -100 push-ups
    -100 sit-ups
    -100 squats