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

  • "Dobogai" 7 rounds of: 8 MU and 22 yards Farmer carry using 50 lb dumbells Workout

    Seven rounds for time of:
    8 Muscle-ups
    22 yard Farmer carry, 50 pound dumbbells

    As Rx: 14:00

    I really slowed down with my hands and wrists needing more tape. I was starting to get badly chaffed on my upper arms and bicep area as well. My grip was taxed big time but I was taking a few seconds between each movement to shake it out.
    I only had 1 fail and it was a super slim miss at about the 53rd rep or so.
    Round 1: unbroken MU
    R2: 4,4
    R3: 3,3,2
    R4: 3,3,2
    R5: 3,3,2
    R6: 3,3,2
    R7: 3,3,2
    R8: 2,2,1,1,1,1 (I failed on about rep 53)
    Farmer carry was not too bad at all, and the grip was fine overall. I was feeling it in my forearms at the last few meters or so. I would shake it out and then jump on to do a few MUs and then shake it out and continue.
    I should not have done all 8 MUs unbroken the first round because it got me more tired than I wanted after the 2nd round.

    Stretched out a little and then went home
    Good WOD... my legs need to lift some weight or get fried... too much upper body and shoulders lately overall I think.

  • UNF - row, push up, arm hauler; press, SDHP, farmer carry; strict press Workout

    Baseline: Pre-SOP and Box Breathing, then ROM Drills. Row 500, then 50x push ups, 50x 4-count arm haulers.

    Stamina: Chipper, not timed: 25x strict press (115#-185#/85#-125#), 75x SDHP, farmer's carry (#).

    Strength: Strict press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

  • WOD Workout

    Strength 1.2 Week 7:
    5 Bench Press @ 75%
    3 Bench Press @ 85%
    1+ Bench Press @ 95% (Work those chesticles) -> 205#x1

    Conditioning – 5 Rounds For Time:
    9 Hang Power Clean (95/65)
    5 Thrusters (95/65)
    200m Run

    Finisher – AMRAP in 1 Minute:
    Ground-to-Overhead (45/25) -> 28

  • Oly Lifting + Track (Hurdle Drills, Bounds, Strides) Workout

    AM
    Weightlifting
    3x3 Snatches (40kg)
    3x1 Power Clean + 1 Push Press + 1 Clean + 1 Power Jerk (40kg, 50kg, 60kg)
    3x5 Glute Bridges (50kg)
    3x5 KB Single-Leg Romanian Deadlifts (24kg)
    5-3-3-1 Wide-Grip Weighted Pullups (BW - 10kg - 20kg - 30kg)
    Left Arm Isolation Work (5kg plate)
    Half Tabata Hollow Rocks

    PM
    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    12x6 Hurdle Drills at 0.78m (step-overs on each sidex3, side step-overs on each sidex3)
    4x80m Bounds for Height Build-ups on Grass
    4x80m Relaxed Strides on Grass
    Static Stretching (Cooldown)

  • Workout 9/4/2013 Texas Method Week 3 - Bodybuilding and Conditioning Workout

    Strength

    3 x 15 barbell curls
    1 burnout set
    1x 50 Hammer Curls (each arm)
    1x100 DB Bench
    1x100 Tricep Pushdown
    3x15 Side Raises
    1 Burnout Set

    Conditioning

    ME Pull Ups

    Then

    Elizabeth for Time

    21 - 15 - 9
    Power Clean
    Ring Dips

  • 9/4/13 HBBS, TGUs, PP & C2B Workout

    A. HBBS @ 30X1; build to a moderately tough double in 10 min
    (SCORE: 375)

    rest 3 min

    10 min @ 80-90%:
    3 wall walks
    TGU x 3/arm - 1.5/1 pd
    3 bar muscle ups (subbed real MUs)
    3 BJ's - 32-40" - step down
    (SCORE: 2 + all 6 TGUs)

    rest 5 min

    15,12,9,6 @ 100%:
    PP - 135#/85#
    CTB chin ups
    (SCORE: 5:48...PP was definitely limiting factor)

    Notes:
    - ass to grass as weight goes up on squat
    - constant movement for grinding piece
    - all out for last circuit, report in on limiter for power

  • Wed Comp WOD + 2k row Workout

    a) SP wk1: 8,6×77#
    b) E2MOM WOD:
    4 stomach to bar pull ups
    4 PCx135#
    7 burpees: 1:44, 1:32, 1:27, 1:22
    c) 2k row: 7:56.8
    d) hi-hang clean + PUSH jerk = 125#
    note: I need protein…I’m still out of my ‘spinach’ and it’s killing me!

  • 9/5/13 Cleans, HSC, Row Workout

    A. tall clean - 5 sets of 2; rest 1 min (SCORE: 135, 2x185, 2x205)
    B. hang squat clean - build to a tough triple in 10 min - mid thigh pause (SCORE:245)
    C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms (SCORE: 75)
    +
    Row 200 m @ 80% (255 Watts)
    Row 200 m @ 85% (320 Watts)
    Row 200 m @ 90% (332 Watts)
    Row 400 m @ 50% (143 Watts)
    Row 200 m @ 90% (332 Watts)
    Row 200 m @ 85% (258 Watts)
    Row 200 m @ 80% (189 Watts)

    Notes:
    - work on speed under bar, not load for tall cleans
    - do not drop bar to ground on HSC - reset at thigh
    - elbow high, use rotation to move weight, use lats and retractors
    - show pace change ability on rows - record metrics for variation in %

  • Chest2Bar/FrontSquat/PushUp Workout

    Warm Up

    200m Run/250m Row
    1min Samson Stretch (30sec R/L)
    1min Squat Hold
    200m Run/ 250 Row
    20 Air Squat
    20 HR Push Up
    200m/ 250m Row
    20 Jumping Jacks
    20 Mountain Climbers

    Mobility

    Front Rack MOB
    Bilateral Shoulder Flexion

    Skill

    Muscle Up

    WOD

    3 rounds of:
    10 Chest to Bar Pull-ups
    10 Front Squats (165, 115#) (70 Lbs)
    10 Plyo Push Up

  • 2013-09-05 WOD Workout

    12-9-6-3
    Bar Facing Burpees
    Overhead Squats (135#/95#)

    I used 85# for OHS... it took me 7min 17sec