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

  • Kelly Workout

    For Time:
    "Kelly"
    5 RDS
    400m Run
    30 Box Jumps(24"/20")
    30 Wall Balls(20#/10#)

  • Burpees/Air Squats/Push Press Workout

    Strength WOD:
    1 Rep Max Back Squat in 10 Minutes

    Conditioning WOD:
    10-9-8-7-6-5-4-3-2-1 Reps For Time of:
    Burpees
    Air Squats
    Push Press (95/65)

    Core Work:
    2 minute Plank Hold
    50 Sit Ups

  • Barbara Workout

    5 Rounds for Time:

    20 Pull ups
    30 Push ups
    40 Sit ups
    50 Air squats
    (rest exactly 3 minutes between rounds)

  • Walk with Penny Workout

    Neighborhood walk

  • MU, Thruster, GHD situp Workout

    1) Every 15 seconds for 5 minutes (21 total reps):

    1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension (Used 225# on bar and thick red band)

    Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

    2) 7X2 Bench Press – heaviest possible, rest 60 seconds. (used 205#)

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning

    3 rounds for time of:

    7 Muscle-Ups
    14 Thrusters 115/75#
    21 GHD Sit-ups

    First 2 rounds all MU's RX'd, 3rd round got 1 MU then complete shit show, switched to jumping MU from 18" box. Everything else RX'd

  • 11-18-2012 Workout

    3 Rounds
    10 Hang Cleans #135
    30 DU
    10 Ring Dips
    5 HSPU

  • High Volume Workout

    Snatch - went up to 145 but missed, backed down to 135 and got consistent
    Back Squat - to 3x1 singles at 285, 295, 305
    2x2 - 275

    8 - sprints to top speed

    Lots of swimming

    5x50s - 2x

    4x50 with back kicks between - increasing speed. Ended with a 40s 50m swim

  • 3RFT: 400m Run, BS Workout

    BI: 5/3/1 BS Deload

    WOD:
    60 Unbroken DU's
    then:

    3RFT:
    400m run with 20# weighted vest
    20 BS (135/95)

    DU's tripped me up at the start...run at the house sucks with the hill...

  • "Strongman" type work Workout

    warmup - 1 round of "Clovis" - 1.25 mile run with 19 burpee pullups

    3 x 3minutes of work with a 3 minute break between

    185# bar, back squat 1x
    walk to other side of gym
    backsquat 2x
    walk to other side of gym
    backsquat 3x

    etc.

    something like 7,6,5 is where i got on each one

    Cool down with 1.25 mile run

  • Ducks vs Frogs Workout

    Find 3RM bench press with a pause between reps - #95

    12min AMRAP
    2 HSPU (Mod on box)
    4 deadlift (225/155#)
    6 T2B (mod on GHD)

    5 Minute Plank

    8 rounds + 3 Deadlifts