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

  • CFP: 5/3/1C w1 - back squats Workout

    Just me at CFP today.

    Warmup:
    500m run, lots of stretching & mobility stuff, ankle stretches, cossack squats, flow dynamic warmup, divebomber pushups, bridges, and so on.

    S&S:
    W1 of 5/3/1 back squats
    5 x 125#
    5 x 135#
    5+ x 155# (14 reps)

    Gutted out the last few of the 14 reps with much grunting and effort. Felt good to do that, though.

    WOD:
    3 rounds
    5 front squats (95#)
    15 over-the-bar burpees
    20 pullups (banded)
    Finish: 14:00

    Really tough. Always nice to be able to use my weightlifting shoes for the whole thing, though.

    LATER:
    1 hr walk with Malley & Stanley

  • Starting Strength Workout B Workout

    Back Squat:
    225 pounds, 3 x 5 reps

    Shoulder press:
    115 pounds, 3 x 5 reps

    Hang power clean, 3 x 5 reps
    155-155-155

  • Brehm Workout

    Scaled Hero WOD "Brehm"

    For time:
    20 Pull-ups
    30 Handstand push-up progressions
    Row 40 calories
    185 Pound Back squat, 20 reps

  • Filthy 25 Workout

    For time:

    25 Box jumps
    25 Wallball shots, 14 pound ball
    25 Burpees
    25 Walking lunge steps
    25 Push press, 45 pounds
    25 Sit-ups
    25 Back extensions
    25 KB swings, 16 kg

  • Calm Before the Storm Workout

    Establish Front Squat Max..PR it!!! 235lbs

    Conditioning:
    :40w/:20 r x 3 rounds
    Rower
    Situps
    Slamball 20lbs
    Swings 70lbs
    Wall Ball 20lbs

  • Barbara Workout

    5 rounds of: 20 pullups, 30 pushups, 40 situps, 50 air squats
    rest exactly 3:00 between each round - For Time
    I usually aim at keeping pretty even and my goal is to get below 3:00 for each round and therefor be less than 27:00
    I was going pretty much unbroken on everything until the 3rd round where I started to break up the pushups a bit. I was surprised that I was able to go unborken on all situps and air squats. I'm not going super duper fast on the squats but continuously going wtih no rest.
    I felt super drained at the end of the workout.
    I was nursing a bit of a sore pulled lower back, but took the last 2 days off and warmed up for a while.
    Pushups were the killer for me this time. I did all situps anchored with dumbells.

  • 05.20.2013 Workout

    For time
    15 thrusters (135/95)
    200m run
    20 thrusters (95/65)
    400m run
    30 thrusters (65/45)
    800 run

    75, 55, 35. 75# was rough

  • Open 12.3 Workout

    AMRAP 18 min
    15 Box Jumps @24 inch
    12 Push Press @40 kg (Rx 50)
    9 Toes-to-Bar
    Rounds: 6 +

  • extra lunch Workout

    Back Squats

    4 rounds of 10 reps (2-3 minutes between sets)

    245

  • Mountain Dog Diet Glute Training Workout

    20 minutes stepmill intervals

    Sumo Squat
    2 feeder sets (warm up)
    5-5-5-5 (135/155/165/175)

    SUPERSET:
    Deads for Hams 3x8
    Kneeling Squat 3x10

    SUPERSET:
    Good Mornings 3x10
    Lunge Jumps 3x20

    Single Leg Leg Press
    3x10 each leg (only 10 secs rest between sets)

    Lying Hamstring Curl
    1x15 (rest 5 seconds) 1x10 (rest 5 seconds) 1x5