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

  • friday the 13th home wod Workout

    3 rounds of:

    1- 10 double unders
    2- 200m run
    3- 30 flutter kicks
    4- lunges
    5- burpees
    6- toe touches
    7- push ups (hand release)
    8- calv raises
    9- squats
    10- bicep curls (30# KB)
    11 tricep dips
    12- mountain climbers
    13- pull ups

    *all done with 5lb ankle weights

  • Overhead Squats Workout

    7 rounds
    3 reps

    25 kg, 30 kg, 35 kg, 40 kg, 42 kg (left shoulder started hurting so switched to back squats)

    *I hate having a sublexed shoulder :( I need to strengthen it...

    70 kg, 75 kg (back squats)

  • Ricky Workout

    Modified Ricky.

    20 Minute AMRAP of:

    10 Pull Ups
    5 Dead Lift
    8 Jerk

    135 pound barbell.

    10 rounds

    Hands = ripped in 3 places.

  • How Angie became Ange Workout

    Warm Up:
    2x
    5 Pull Ups
    10 Push Ups
    15 Squats
    30 Double Unders

    Mobility:
    Shoulder on bands
    PVC Pass-through
    Sotts Press with the PVC pipe

    MetCon:
    100 Pull Ups
    100 Push Ups
    ** Where Angie deviated into Ange
    30 Weighted Sit Ups (45 LBs plate overhead)
    100 Squats

    **My buddy Parker, when he finished the 100 pull ups and 100 push ups, started doing sit ups. So, when I finished my pull ups (I had to go push ups, then pull ups because of space constraints), I started to do some sit ups just for some extra work … I did not realize they were doing Angie until I finished my weighted sit ups and a few friends started moving to squats. So, I hopped over to do the 100 squats just for the hell of it … and because I’m not too bright :).

  • Thursday 120112 Workout

    For time of:

    60 Bar over burpees
    30 Front squat 155 lbs / 115 lbs did 135
    15 Chest to bar Pull-ups

  • 1-15-12 Hero DT(2) Workout

    WOD: Hero DT (2) - Weight modified from regular Hero DT

    5 Rounds for Time:

    DL - 5 x 185lbs
    HC - 5 x 185lbs
    Press - 5 x 185lbs

    Time: 9:40

    Strength Progression Work:

    RDLs - 1x5x135, 1x5x225, 1x5x315, 1x5x355, 1x5x405, 1x3x420, 1x1x440

    Jump Rope - SUs - 10 sets - 50 to 60 reps/set

  • Thursday 120112 Workout

    For time of:

    60 Bar over burpees
    30 Front squat 155 lbs / 115 lbs
    15 Chest to bar Pull-ups

  • 5/3/1 Deadlift DLoad Workout

    5- 95
    5- 120
    5- 145

  • The Most Basic Strength Cycle Day 1 -- Week 1 of 4 and a Met Con Workout

    WOD ---

    Strength ---

    Ryan S. --- Back Squat 5 x 185, 5 x 185, 5 x 165, 5 x 165, 5 x 165
    Josh --- Back Squat 5 x 65, 5 x 85, 5 x 95, 5 x 105, 3 x 115
    Amy --- DB Push Press 8 x 15's, 8 x 20's, 8 x 25's, 8 x 30's

    Strength Cycle Day 1/ Week 1 of 4

    Ryan L --- Snatch 10 x 75, 10 x 95, 10 x 105
    Snatch Pull 10 x 105, 10 x 115, 10 x 135
    Back Squat 5 x 205, 5 x 205, 5 x 205
    Aaron --- Snatch 10 x 95, 10 x 105, 10 x 115
    Snatch Pull 10 x 95, 10 x 115, 10 x 135
    Back Squat 5 x 165, 5 x 185, 5 x 205

    THEN

    10 Min AMRAP

    5 Box Jumps 16'/24'
    10 Pull ups
    15 Push ups

    Ryan S. --- 9 Rounds
    Ryan L. --- 9 Rounds
    Aaron --- 7 Rounds
    Josh --- 6 Rounds
    Amy --- 6 Rounds

    Reach 100 Push ups Total...if short after WOD, complete the total number remaining to reach 100
    100 Sit ups

  • Gorilla Workout

    Skill & Strength Work:
    - 1 Mile Run
    - 5 Min Max HSPUs (17+a handful of negatives)
    - 5x3 Deadlift (worked up to 235)

    WOD:
    5 rounds for time:
    - 15 Double Unders (30 singles) - I did singles
    - 15 Hand Release Push-Ups